Duration required
Focus Area required
 s rest

Chest Press

Key Points:

  • Ensure the handles are slightly in front of your chest and aligned with the mid chest region.
  • Push out to a point right before your elbows are fully extended.
  • Retract back in a controlled manner just prior to the starting position.

Common Mistakes:

  • Elbows flaring out at 90 degrees.
  • Wrists losing alignment with forearms.
  • Back losing contact with the padding.

Where you should 'feel it':

Primary Muscles:
Secondary Muscles:
Shoulders, Triceps
Muscle diagram with the following muscles highlighted Chest, Shoulders, Triceps

Similar Exercises

Adjust to the neutral position, then the seat height and the depth of the handles so they are slightly in front of the middle of your chest. Grip the handles evenly with your fingers and thumbs wrapped around tightly.

Push outwards, extending your arms out to a point just before your elbows lock, then in a controlled motion bend your elbows to retract back to just before the starting position. Your back should remain straight and in constant contact with the seat. Keep your elbows positioned flared at roughly 45 degrees. Ensure that your wrists stay in line with the forearms the entire way throughout the movement. Repeat for the desired amount of repetitions then gently rest the weights.

Avoid the use of momentum when pushing or retracting back to the starting position and ensure you keep a still body throughout the movement.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

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