How To Do Chest Press?

Chest press exercise is the best form of workout for those looking to strengthen and build their chest muscles. It is a strength training exercise which works the pectoral muscles of the chest. You can use a variety of equipment to perform a chest press. Read on to know more.

Steps to Perform

1. Warm-up

• Engage in a 5-10 minute warm-up session.

• Incorporate gentle cardiovascular activities and dynamic stretches.

2. Choose Your Gear

• Select from a barbell, dumbbell, or chest press machine.

• Opt for the gear that aligns with your fitness level and available resources.

3. Arrange Your Position

• Lay on your back with your feet on a bench.

• Adjust the machine seat and handles.

• Let your elbows form a 90-degree angle while grasping handles.

• Ensure back, shoulders, and head maintain contact with the bench or backrest.

4. Hold and Hand Placement

• Secure an overhand grip on the barbell or dumbbells.

• Your grip must be slightly broader than your shoulder width.

• Maintain wrist alignment with forearms.

5. Lift the Weight

• For a barbell, lift it off the rack with a spotter.

• While lying on the bench, hoist dumbbells to shoulder level.

• Extend arms upward to initiate the movement.

6. Lower the Load

• Lower the barbell/dumbbells to your chest slowly.

• Keep elbows at a 45-degree angle to your chest.

• Engage your core for stability.

7. Press the Weight

• Exhale and push the weight upward by extending elbows.

• Keep chest muscles active.

• Maintain shoulder blades pressed against the bench or backrest.

8. Full Extension

• At the peak, pause with arms fully extended.

• Contract chest muscles for maximum benefits.

9. Lower the Weight Again

• Inhale while slowly lowering the weight back to your starting position.

• Maintain control for engagement throughout the range of motion.

10. Complete the Set

• Repeat the pressing motion for 8-12 repetitions for muscle building.

• Ensure each repetition follows a smooth and controlled movement.

Benefits

It is one of the best exercises for building upper body strength. The chest press targets your pectorals, deltoids, and triceps, building muscle tissue and strength. It also works your serratus anterior and biceps. Building upper body strength helps with carrying out daily activities and it’s also beneficial for sports.

Ways to Avoid Injury

• Do a warmup and cool down

• Start with small weights

• Try doing it every 2-3 time per week