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Chest Press Tutorial
When it comes to increasing your strength by lifting, form is crucial to not only keep you injury free, but also to maximize the results from your efforts. In this article, we'll review what a chest press is, what muscles it works, and proper form.
What's a Chest Press?
A chest press is a weight training exercise in which the trainee presses a weight or weights upwards while lying on their back. You can use a weight training bench (flat or at an angle), floor, or yoga ball under your body for this exercise.
What muscles does this exercise work?
Chest presses work your pectorals (chest), deltoids (shoulders), and triceps (arms).
Pectoralis Major Muscle
Deltoid Muscle
Tricep Muscles
How do I do a chest press with proper form?
Check out our tutorial video or detailed written instructions.
- Lie on a flat surface (floor or bench).
- Press your shoulder blades onto the flat surface.
- Hold two dumbbells (or one bar) with your thumbs wrapped around the handle and weights perpendicular to your body.
- Lower the dumbbells slightly wider than your mid-chest, so your triceps press into the flat surface and your wrists are stacked neutrally over your elbows.
- Press your arms upwards, keeping your elbows slightly bent.
Tips:
- Keep your spine neutral throughout the exercise and avoid arching your low back
- Ground your head, shoulders, feet, and buttocks into the floor or bench
- To target your tricep musecles, draw your elbows in close to your sides
- To target your pectoral muscles, flare your elbows out away from your body
- Keep your wrists neutral and above your elbows at the lowest point
