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chest press
In addition to the butterfly, the chest press is arguably the most popular apparatus in the gym for strengthening the chest muscles. It is also alternatively referred to as the chest press machine or chest press device. The movement is similar to that of bench pressing, but typically, you are seated on the chest press, whereas you lie down during bench pressing. Many athletes in the gym often confuse the chest press with the Smith machine. However, these are entirely different pieces of equipment. The term "chest press" can also lead to confusion, as it refers to both the exercise and the machine.
To accommodate each athlete's training on the chest press, it can be adjusted at the bench, backrest, and handles. These adjustment options offer two advantages: firstly, you can set up the chest press according to your physical requirements, and secondly, you can target different areas of your chest. After all, there is the upper, middle, and lower region of the chest muscle, all of which should be considered in training. Simultaneously, you can vary the target muscles with the appropriate grip technique. Opting for a narrow grip on the chest press, for example, makes the exercise resemble close-grip bench pressing for the triceps.
The chest press is a fitness exercise that should not be overlooked in muscle building at the gym. Below, you will find alternative fitness exercises that allow you to train both the lower and upper chest. In general, beginners, intermediate, and advanced individuals can all train on the chest press. Training with this equipment is particularly recommended if you are not yet confident with free weight training. As the name suggests, training on the chest press primarily targets your major chest muscle (Musculus pectoralis major).
Chest press for the middle chest
The chest press with a focus on the middle chest is one of the proven classics in the gym. To ensure a smooth workout, you'll receive additional advice here regarding the involved muscles and the correct execution of the movements.
Targeted Muscles in the Chest Press with a Focus on the Middle Chest
This variation of the chest press targets the major chest muscle (pectoralis major), particularly its middle section. Supporting muscles activated during this exercise include the triceps (triceps brachii) and the front part of the deltoid muscle (deltoideus pars clavicularis).
Execution of the Chest Press with a Focus on the Middle Chest
Correct execution is crucial in the chest press with a focus on the middle chest. To avoid mistakes, you'll find information below on body position and movement execution.
Body Position
Start by adjusting the equipment for the classic chest press. The handles should be at nipple height; you may need to adjust the seat height. A firm stance on the ground is crucial. Place your knees at a 90-degree angle to protect joints and ensure sufficient stability. Sit firmly on the cushion, keeping your back straight. Your head extends your spine, and your gaze is straight ahead. Throughout the entire movement, your back should rest against the chest press cushion before starting the exercise.
Movement Execution
Now, grab the handles of the chest press and slowly push them forward. Ensure a controlled movement. Exhale as you press the handles. The arms should not be fully extended but slightly bent. Inhale as you return to the starting position. Your shoulder blades should rest against the chest press cushion throughout the entire movement.
Chest Press with Parallel Grip
In the chest press with a parallel grip, the focus is on training the chest. The narrow/vertical variation, on the other hand, involves the triceps more.
Lying Chest Press / Machine for Bench Press
The lying chest press is a specialized machine for bench press, simulating the classic movement. Lie on the cushion and grab the handles. Exhale as you push them upward and inhale as you lower them. This exercise is suitable for beginners who are not yet confident with free bench press.
Neutral Chest Press with Both Arms (Seated)
Use the upper grip of the chest press, with your thumbs pointing inward. Execute the classic bench press movement with concentration, slowly, and precisely.
Neutral Chest Press with One Arm (Seated)
To isolate one side of your chest muscles, you can perform the neutral chest press alternately. Again, use the neutral grip and complete the sets on one side before turning to the other half of your body.
Chest press for the lower chest
The chest press for the lower chest serves as the counterpart to the previously performed fitness exercises. Opting for this variation allows you to specifically target the lower fibers of the large chest muscle.
The chest press for the lower chest is a specialized device or can be set up with a few simple steps.
Muscles Engaged in the Chest Press for the Lower Chest
Fundamentally, the chest press for the lower chest strengthens the large chest muscle (Musculus pectoralis major). This time, the focus is on the lower region of the chest musculature. Additionally, your triceps provides support for the proper execution.
Execution of the Chest Press for the Lower Chest
Targeting the lower chest with the chest press is a rarity in the gym. To master this chest exercise, I will explain the correct body position and the perfect execution in the following.
Body Position
Regarding the body position, there are no differences in the chest press for the lower chest compared to the previous exercise variations. Sit on the chest press pad, ensuring a stable hold. Align your body and assume the starting position by grabbing the handles of the chest press.
Execution of Movement
Unlike the other exercise variations, you press the handles slightly downward. Exhale as you press the handles forward and downward, and inhale as you return the handles to your chest.
Incline bench press on the chest press
If you prefer to train the upper fibers of your large chest muscle, the chest press is also the right equipment. Here you will find everything you need to train the upper chest in the gym.
Muscles Engaged in the Chest Press for the Upper Chest
You can ideally use the chest press to train the upper area of the chest. In this exercise, you target the large chest muscle (Musculus pectoralis major), but primarily focus on the muscle fibers in the upper region. Additionally, you provide a training stimulus to your front shoulder muscles (Musculus deltoideus pars clavicularis).
Execution of the Chest Press for the Upper Chest
For better understanding, the standard division between body position and execution of movement is explained here as well.
Body Position
In the inclined chest press, which targets the upper chest muscles, assume your starting position. Sit stably and lean your entire back against the chest press pad. Your head is in a straight line with the spine. Shoulders, upper body, and head remain still throughout the entire exercise. The force comes exclusively from your arms, front shoulders, and upper chest, with the focus on the chest.
Execution of Movement
In the chest press for the upper chest, exhale as you press the handles diagonally forward. Ensure that your body remains still, and the force comes solely from the chest. Never fully extend your arms during this fitness exercise, keeping your arms constantly tense. When your arms are slightly bent, it's time for the return movement. Inhale slowly, steadily, and evenly return to the starting position.
Common Chest Press Mistakes
Despite the widespread use of the chest press and its seemingly straightforward execution, errors often creep into training sessions. This overview highlights common mistakes and offers advice on how to avoid them.
✅ Incorrect Variant Selection: The array of exercise options can make choosing the right one challenging. Many athletes opt for an unsuitable variant, failing to target the intended muscle group.
✅ Fully Extended Arms: Some athletes tend to fully extend their arms. This increases the risk of injury, emphasizing the importance of never fully straightening the arms.
✅ Pressing from the Shoulders: A common mistake involves pressing from the shoulders. This action relieves the chest muscle, possibly due to an improperly adjusted seat height. Additionally, it is crucial to ensure that the shoulder blades maintain contact with the backrest throughout the entire movement.
Alternatives and similar exercises to the chest press
For those seeking variety from the chest press, it is advisable to incorporate other chest exercises into their training plan. Below, you will gain an overview.
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