CHEST PRESS
The chest press exercise is one of the fundamental exercises. It strengthens your front chest muscles. Usually, you do this exercise on a machine or with a barbell or dumbbell. In this article, you will learn about what is chest press and how to do a Chest press exercise, and what are it’s benefits.
What is a chest press?
The chest press exercise is a strength training exercise that usually targets the muscles of your chest shoulder and triceps. It is usually performed with a barbell a dumbbell or an chest press machine.
How to Do It?
To start the chest press, lay down on a flat bench. Your back should be flat against the bench. Grab the machine, barbell, or dumbbells with an overhand grip that’s just a bit wider than your shoulders. Inhale. Now, slowly lower the weight until your elbows are at a 90-degree angle—let the weight come down to your chest level. Then, exhale while you push the weights back up. Use your chest muscles! Your arms should be fully extended but don’t lock those elbows. Remember to keep your head & back firmly on the bench throughout this move.
Variations of Chest Press
1. Flat Bench Press:
This is a super common exercise for chest muscles. It works on building your entire chest and it is a key part of strength training & bodybuilding. To do it, lie flat with your feet on the ground. Hold the barbell with an overhand grip a little wider than shoulder-width. Raise it above your chest with arms stretched out fully. Inhale as you lower it down—keep those elbows at about a 45-degree angle to your body. Exhale and push it back up!
2. Incline Bench Press:
The incline bench press targets your upper chest! Adjust that bench to an incline of 30 to 45 degrees and load up the barbell with what you can lift. Laying back, keep your feet flat and eyes under the barbell. Hold it broadly with an overhand grip again. Open up and place it above your upper chest, arms outstretched. Inhale while lowering it to your upper chest—keep those elbows at about 45 degrees.
3. Decline Bench Press:
This targets your lower chest! Set the bench to a 15- to 30-degree decline angle and load that barbell properly too! Lie down and secure those feet under the pads so you don’t slip! Look up directly under the barbell—hold that bar slightly wider than shoulder-width apart again. Lift it over your lower chest now; inhale while you lower to that area while keeping elbows at about 45 degrees.
4. Machine Chest Press:
A great way for beginners! This machine helps guide your movements which can feel safer for many folks trying this for the first time. To start, align yourself in front of that machine’s seat to fit right at center level while sitting down & let those feet remain firm on the floor! Grab those handles overhand style, elbows bent at a 90-degree angle initially too! Inhale while pressing forward & upward—don’t forget that soft elbow bend.
5. Dumbbell Bench Press:
This exercise is awesome for developing those chest muscles well—shoulders & triceps too! You want more freedom in motion here! Sit at the edge of a flat bench holding dumbbells in each hand; lie back bringing them near the sides of your chest (palms facing forward). Plant those feet down firmly; keep dumbbells level and exhale as you press them up fully above when done right!
6. Decline Dumbbell Press:
Want to target the lower pectorals? Good choice! Just like before—adjust that bench to decline (15-30 degrees) and secure those feet under footpads now too! With dumbbells in each hand as always lie back & bring them beside your lower chest once again; ensure everything’s in touch with that bench base as before (head/shoulders/hips). Exhale as you push ’em overhead while keeping slight elbow bends!
7. Barbell Incline Press:
Focusing more on upper pecs? The incline press does just this along with benefits for shoulders & triceps too! Again adjust that bench for incline moments (30-45 degrees) then load up accordingly—once reclined so everything’s set (just below direct vision!) grab hold with wide overhand grip; bring right across the upper section before slowly lifting as stated, elbow status maintained properly after all sets complete means you’re good!
Benefits
Doing the chest press can lead to stronger pectoral muscles (major/minor).It also works shoulders & triceps a bit less but still nice support there! You improve overall upper body strength plus gain muscle definition—yay! Not only that but can match fitness levels adjusting weights or angles too.
Safety Tips
It’s smart to start with a lightweight that allows good posture during this exercise. Avoid arching too much or lifting hips off that bench—it puts strain where not needed. Using a spotter helps especially with heavy weights; safety always matters when pressing hard like champs here together!
