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Chest Press - Instructions, Variations & Alternatives

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Muscles involved

  • Pectorals
  • Deltoids
  • Triceps

Also known as

  • Bench Press
  • Machine Press
  • Floor Press

How to perform

Chest Press - Starting position

Chest Press - Starting position

Chest Press - Muscle Under Tension

Chest Press - Muscle Under Tension

  1. 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.

  2. Eccentric phase
    Breathe in and lower the weight to middle chest, your elbows should come down at roughly a 45-degree angle to your torso.

  3. Isometric hold (optional) - Pause at the bottom.

  4. Concentric phase
    Push the weight towards the starting position squeezing the pectorals. Repeat.

Exercise Alternatives