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Chest press for the middle chest
The exercise for the middle chest with the chest press is a well-established classic in the gym. To ensure that your training runs smoothly, you will receive additional advice here on the targeted muscles and the correct execution.
Muscles engaged in the chest press with a focus on the middle chest The chest press with an emphasis on the middle chest aims to train the large chest muscle (musculus pectoralis major), especially in the middle region. In this exercise, you are supported by the triceps (musculus triceps brachii) and the front part of the deltoid muscle (musculus deltoideus pars clavicularis).
Execution of the chest press with a focus on the middle chest In the execution of the chest press with a focus on the middle chest, precise execution is crucial. To avoid mistakes, you will receive information below on body positioning and movement execution.
Body position
Start by adjusting the machine for the classic chest press. The handles should be at the level of your nipples, and you may need to adjust the seat height. A stable stance on the ground is important. Your knees should be at a 90-degree angle to protect joints and ensure stability. Sit firmly on the cushion and keep your back straight. The head extends the spine, and your gaze is straight ahead. Press your entire back firmly against the cushion of the chest press before starting the movement.
Movement execution
Grab the handles of the chest press and push them slowly forward. Ensure that the movement is controlled. Exhale while pressing the device. The arms should be slightly bent and not fully extended. Inhale as you return to the starting position. Keep your shoulder blades against the cushion of the chest press throughout the entire movement.
Chest Press with Lateral Grip
The chest press with a lateral grip focuses on chest training. Alternatively, the narrow/vertical variation incorporates your triceps more.
Chest Press in Supine Position / Machine for Bench Press
The chest press in a supine position is a machine for bench pressing that replicates the traditional bench press movement. Position yourself on the pad and grasp the handles. Press them upward as you exhale and lower them as you inhale. This exercise is particularly suitable for beginners who are not yet ready for free bench pressing.
Chest Press with Neutral Grip and Both Arms (seated)
Take hold of the handles of the chest press with a neutral grip. Your thumbs should point toward each other. Execute the classic bench press movement with focus, slowly, and precisely.
Chest Press with Neutral Grip and One Arm (seated)
To train one side of your chest muscles in isolation, you can also perform the chest press with a neutral grip alternately. Again, use the neutral grip and complete the sets on one side first before turning your attention to the other half of your body.
Stressed muscles and common mistakes
For additional insights into the involved muscle groups and common errors during bench pressing with the chest press for the middle chest, please refer to the Chest Press: Machine Bench Press page.
Alternative variants to the chest press for the middle chest
To add more variety to your workout, you can also incorporate similar exercises or alternative versions of the chest press for the middle chest.
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