Toolbox Aid

May 13th, 2023 1:37 PM Mr. Q Categories: Body Weight

Type:

Equipment:

The chest press is an exercise that primarily targets the chest muscles. It involves pushing a weight away from your body while lying on a flat bench.

Stretch: Prior to starting the chest press, you can perform stretches that target the chest muscles, such as the doorway chest stretch and the standing pec stretch.

Warm-up: Before starting the chest press, perform 5-10 minutes of light cardio, such as jogging or jumping jacks, to warm up your body and get your heart rate up. You can also perform a few sets of push-ups or lighter weight chest press exercises to warm up the chest muscles.

How to select the proper weight: Select a weight that is challenging but allows you to maintain proper form. If you are new to weightlifting, start with a lighter weight and gradually increase as you get stronger.

Proper form:

1. Lie on a flat bench with your feet flat on the floor and your back pressed against the bench.
2. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
3. Lower the barbell to your chest, keeping your elbows close to your body.
4. Push the barbell up, extending your arms fully.
5. Lower the barbell slowly back to your chest, keeping your elbows close to your body.
6. Repeat for the desired number of reps.

How to reduce the difficulty: To reduce the difficulty of the chest press, you can use lighter weights or perform the exercise on an incline bench.

How to increase difficulty: To increase the difficulty of the chest press, you can use heavier weights or perform the exercise on a decline bench.

Reps: Beginner: 8-12 reps Intermediate: 12-15 reps Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes