Description

The bench press is one of the most important basic exercises for the upper body, which trains the chest muscles. This variation is performed in a seated position on the machine and is similar to the bench press movement. This exercise is very suitable for beginners, as the movement is guided by the machine and is therefore somewhat easier. However, it is also an exercise for advanced users and is a great way to hit the chest.

Exercise

Chest press

Sitting

Type: Unilateral Rest: 180s Equipment: Brustpresse

Tutorial

1

Adjust the seat height of the machine so that the position is right for you and sit down on the seat.
2

Spread your arms wide enough to create an angle of approximately 45° between your upper arms and upper body, and grasp the handles with your hands. Choose a grip width that allows your hands to be in line with your elbows. Your forearms should be parallel to the floor (elbows pointing backward, hands pointing forward). Your palms should be facing downward.
3

Push your hands forward powerfully and in a controlled manner. Extend your arms almost completely, but not fully, to protect your elbow joints. Your hands should now be in front of your body and at chest height. Breathe out as you do this.
4

Lower the handles in a controlled manner until they are back in their starting position. Breathe in as you do this.
5

A repetition has thus been performed. Repeat this process for the specified number of repetitions.

Tip

Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms. During the eccentric movement, move your hands backwards until you feel a slight stretch in your chest muscles. Make sure that your wrists are not bent and are in line with your forearm.

Muscle groups

Primary

Chest

Secondary

—

Tertiary

—

Equipment

Chest press

Description

Chest press

Tutorial

Muscle groups

Equipment

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