The chest press assists build the pectoral muscles while likewise working the biceps, deltoids, and latissimus dorsi. The seated chest press is an upright variation of the lying bench press and a terrific addition to an upper-body strength workout. Here is what you need to know about performing the seated chest press using a chest press maker.
How to Do a Seated Chest Press
After setting the chest press machine at the desired weight, sit with your feet firmly on the floor, about shoulder-width apart. If the seat is adjustable, make sure that its position permits your arms to be horizontal when totally extended. Here is how to carry out the workout.
Comprehend the manages with a full grip, your thumb circled around the handle.
Preserve a neutral wrist position with your wrists in line with your forearms.
Breathe out and press outside until your arms are completely extended (don’t lock the elbows).
Keep your head consistent against the back assistance during this motion and your neck still. You need to feel resistance against the horizontal push.
Pause briefly at full extension.
Bend your elbows and go back to the starting position, breathing in throughout this recovery.
If this is your very first time using a chest press maker, place a lighter load on the weight carriage. If you are not familiar with a particular machine, don’t hesitate to ask a trainer or gym attendant for aid.
Advantages of the Seated Chest Press
This workout targets the pectorals, the primary muscles of the chest. These are the exact same muscles you utilize when pushing a grocery cart or to get up off the flooring.
Developing the pecs is an aesthetic goal for lots of people. It’s also essential because strength in these muscles decreases with age, potentially increasing your injury danger while reducing your mobility and quality of life.1.
The chest press device also hires the biceps and the huge muscles of the shoulders and back. That makes this exercise specifically advantageous for those who take part in sports that include the swinging of a bat, racket, or club.
Seated Chest Press vs. Bench Press.
The seated chest press device gets rid of the recruitment of stabilizing muscles that are needed to keep your body stable when carrying out the bench press. This implies, you are targeting the chest muscles, however not the muscles that work with the chest to carry out pushing movements. For practical fitness, this could be less desirable.
However, if you want to add more volume to your chest exercise without tiring additional muscles and handling overall tiredness, the seated chest press is a good choice. In addition, the bench press recruits more total muscle fibers in the chest than the device.2.
Other Variations of a Seated Chest Press.
You are rather restricted in the various ways you can perform a seated chest press on a device, but there are a couple of modifications you can make.
No Weights for Beginners.
If you are brand-new to this exercise, begin with no weight up until you learn appropriate form. Then add small increments of weight until you reach the amount you can press for 8 to 12 representatives with great kind. As you develop muscle, you will be able to increase the weights used.
Single-Arm Seated Chest Press.
You can make the seated chest press more difficult by pressing one arm at a time. Follow the exact same steps as you do for both arms however simply use your right or left arm to press the weight. Keep in mind to do the exact same on the other side to keep your muscles balanced.
Seated Chest Press With Different Equipment.
The exact same exercise can be performed on a bench utilizing either a barbell or a pair of dumbbells, along with on a cable maker or suspension trainer. As each will have a slightly different action, changing up your devices is an excellent way to differ your chest press routine.
Common Mistakes.
Avoid these errors to get the most take advantage of this workout and avoid injury.
Elbows Too Far Back.
Do not worry your shoulder joint by extending your elbows too far back when grasping the manages. A little extension is OK, however the handgrips must always remain in front of your body line.
Injuries can quickly occur if you hyperextend the shoulder while bearing even moderate weight. Oftentimes, the machine is designed so it has a catch that will not allow this overextension. Ensure that it has been set correctly or ask a fitness center attendant to examine this for you.
Explosive Movement.
Keep your motions constant and regulated, both as you press and launch. If needed, count “one-two” when pushing, pause, and then count “one-two” as you release.
Arching Back.
Keep your back and shoulder blades versus the back support. If you find yourself arching your back when you press, you are pushing excessive weight. Lower the weight so that you can push with effort however without arching the back.
Safety and Precautions.
Speak with a healthcare provider or physical therapist about whether this workout is proper for you if you have had an injury to or current surgical treatment involving your chest muscles or shoulders. If at any time you feel discomfort in your arms, shoulders, or chest, end the exercise.3.
Make certain to make the effort to adjust the machine to fit your upper body and arm length. Guarantee that you have set the levers to avoid overextending your elbows and shoulders. Examine the weights picked so you aren’t raising excessive.
To start, try 3 sets of 10 reps. Start with less if you need to, always listening to your body to avoid injury. Try different weights till you are able to press and release slowly for about 10 repetitions. The last repeating should constantly feel a bit tough. Rest for a couple of minutes in between sets.
