/
3
 sets
Duration required
12
 reps
Focus Area required
1
 m 
30
 s rest
Back

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 being positioned higher than hands.
  • Wrists losing alignment with forearms.
  • Back losing contact with the padding.

Where you should 'feel it':

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

Similar Exercises

Adjust the seat height and the handles so when your feet are flat on the floor, the handles are aligned with the middle and just in front of your chest. prior to starting. Grip the handles evenly with your elbows flared at 45 degrees.

Push outwards, extend 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 so the weights don't rest. Ensure that your wrists stay straight in line with the forearms the entire way throughout the movement. Your back should remain straight and in contact with the seat constantly. Repeat for the desired amount of repetitions then gently rest the weights.

Always perform the movement in a controlled manner where you avoid rushing repetitions.

Why use SafeForm?

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

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
Connected Equipment
We connect your equipment together so our guides can make smart suggestions to memebers.
24/7 Experience
Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.
Video is 10x
Gym machine stickers are outdated and limited, our guides have full video demonstrations.
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