Chest Press - Instructions, Variations & Alternatives
Also known as
- Bench Press
- Machine Press
- Floor Press
How to perform
Chest Press - Starting position
Chest Press - Muscle Under Tension
Set up & Starting position (lying, standing or seated with cable machine)
Place the weight in front of your chest with a shoulder width pronated grip, arms extended. Retract scapula and tuck your shoulders down and back.
Breathe in and lower the weight to middle chest, your elbows should come down at roughly a 45-degree angle to your torso.
Isometric hold (optional) - Pause at the bottom.
Push the weight towards the starting position squeezing the pectorals. Repeat.