Heavy Chest Press

heavy chest press video

3-POINT SET-UP:

1. Hands on the high bars

2. Feet in the pockets at the back of the carriage

3. Knees down and hips forward in a modified plank position

Body Part • Direction • Action Verb:

• TUCK your elbows in at a 45 degree angle as you PUSH the carriage away from the front platform by EXTENDING your elbows

Range of Motion:

• Stop before your elbows fully lock out and then resist the carriage in, aligning your elbows with your shoulders, avoiding excessive rounding forward of the shoulders

 Kinetic Checkpoints:

HEAD:

SAME AS PLANK

CHEST/SHOULDERS:

❌Allow your shoulders to excessively round forward as you resist the carriage in

❌Shrug your shoulders towards your ears

❌ Allow chest to lower down, becoming parallel with the floor

✅Keep your shoulders packed and in a neutral position throughout range of motion

✅ Keep the chest lifted and aimed towards the front platform

HIPS:

❌Tip your pelvis forward, arching your lower back

❌Excessively tuck your hips under, “squeezing your glutes”

✅Maintain a neutral pelvis/spine throughout entire range of motion

Talking Points:

• Chest press can either be done in a modified plank, or high plank position. Ensure that clients understand that the carriage still moves in and out when progressing towards a high plank and that is does not just turn into a pushup