Most gyms offer a chest press among their range of gym equipment. This training machines allows several types of grip according to which either chest muscles or triceps are strained. The chest press is especially suitable for beginners because training on it is more easily than with a barbell. The exercises are simple and quick to learn.
What you should consider when training on a chest press
Workout on a chest press is suitable for men and women and strengthens the chest muscles. Men receive a well-trained chest and an athletic body. Women can use it to tighten the breast.
Although the workout is very simple, you should inform in a gym on how to do the exercises when training on this machine for the first time. Explain to the trainer which muscles you want to strain so he or she can show you the appropriate exercises on the chest press. Because there are typical mistakes many beginners make, you shouldn’t do the exercises without being supervised in the beginning. A good trainer shows you the starting position on the chest press and cares to correct your body posture.
The efficiency of the training on a chest press depends on the weight. To avoid injuries you should always start with light weights and increase them during the training progress. The trainer can help you to find a suitable starting weight. Like for every other exercise, a good warming up is very important to avoid injuries.
The correct adjustment of the chest press
The chest press mainly strains the large chest muscles, but also:
• The front part of the Deltoid muscle
• The anconeus muscle
• The front transverse abdominal muscle
To train efficiently, the correct adjustment of the chest press is very important and a trainer can help you by finding the correct height. The grips have to be on the same height as the chest, therefore the height of the seat has to be adjusted according to the body size. Furthermore you need a firm stand and the knees should be in a rectangle position. If you are not so tall, the seat might be too high for you to reach the ground with your feet. But you don’t have to miss training on a chest press for that reason. Just use a stool for the feet.
The correct body posture on a chest press
Training on a chest press will only be effective in the correct body posture. Sit down on the cushion and care for your back to be straightened. The head should be like an extension of the spine. Look frontwards and press your back into the back padding of the machine. To bring the grips into the right position, you sometimes have to pull a lever with the feet. Hold the grips of the chest press securely and slightly release the pressure from the lever.
Training on a chest press
Grasp both grips and press them frontwards while breathing out. Don’t stretch the arms completely, but always stop when the elbows are still slightly curled. Go back into the starting position while breathing in again. Be careful not to let the weight stack down completely. It should still be in the air at the end of the exercise. Then pull the lever to let go the grips.
One of the most common training mistakes is the complete stretching of the arms at the end of the movement. Another mistake which is made often is the wrong position of the grips which should be on the same height as the chest. Avoid these mistakes to not get injured.
Find available chest presses on fitnessmarkt.com.
Image-source: #138850020 djile AdobeStock
Published on: 2 March 2015