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Chest Press

Chest Press

This exercise develops the left and right sides of your chest muscles equally. It is easier version than barbell bench press.


Sit down on a machine.

Keep your back and buttocks in contact with the back support.

Place your feet on the floor firmly.

Grab the handles with both hands.

Inhale and as you exhale, push the handles forward and up.

Extend your arms without locking your elbows , hold the contraction for 1-2 seconds and as you inhale go back to the starting position.

Typical mistakes and tips

Always keep your lower back in touch with the back support as well as your spine. Otherwise, it can lead to a back injury.

For those who suffer from any spine pain, it is strictly forbidden to arch the back.

Do not lift a heavy weight as it affects your elbows, shoulder joints and ligaments.

Exercise type: weight
Muscle groups: chest, shoulders, arms