Witness the Fitness- Chest press

This week you are witnessing the Chest press.



Muscles worked in the execution of a chest press:
Pectorals minor and major (chest muscles)
Triceps (back of the upper arm)
Anterior deltoid (front of shoulder)
Serratus anterior (muscle from the bottom of the armpit to the middle area of the ribcage)
The forearms to a certain degree

Now you can WITNESS THE FITNESS

Beginners should start using a bar bell.
A


Intermediate dum bells (works the stabiliser muscles also)
B


And advanced on Swiss ball (works the core)
C


Set position:
Lay on the bench
Feet just outside hip-width apart
Engage your core by bracing your abs and pushing your lower back into the bench
Hold: barbell wide, hands outside shoulder width apart.
         dum-bells in the centre push them up above your chest, allow them to touch
THE WIDER YOU HOLD THE BAR THE MORE THE PECTORALS ARE ISOLATED, CLOSE GRIP ISOLATES THE TRICEPS
Tuck in your chin keep shoulders down away from ears
Draw shoulder blades down your spine
Soften elbows

Execution:
Allow your elbows to bend (pointing to the sides
Slowly lower the weights down to about a fists distance above the centre of the chest for a count of 3 allowing elbows to bend to 90 degrees
Hold for a count of two
Drive up through the heel of your hands to start position for a count of one

Ensure that:
You keep your elbows soft at all times
Your lower back remains pushed into the bench at all times
You keep both feet flat on the floor
You do not allow your elbows to drop lower than the bench


For advanced users looking for a core workout in addition to your chest work out, rest upper back on the ball, squeeze the glutes, keeping your back lifted into a straight line. Follow all the above instructions

For complete beginners or those of you who have previously broken sholders, elbows or wrists begin on a chest press machine.
D