Chest
Chest Press
A fundamental compound movement designed to build strength, stability, and muscle mass in the upper body.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on a bench with your feet planted firmly on the floor and your shoulder blades retracted into the padding.
Grasp the weight with a grip slightly wider than shoulder-width, ensuring your wrists are stacked directly over your elbows.
Lower the weight slowly toward your mid-chest while keeping your elbows at a 45-degree angle to your torso.
Pause briefly when the bar or dumbbells reach chest level without letting the weight rest on your body.
Press the weight back up to the starting position by engaging your pectoral muscles and extending your arms fully.
Maintain a slight arch in your lower back while keeping your glutes and shoulders in contact with the bench throughout the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows out at a 90-degree angle which increases stress on the shoulder joints.
- Bouncing the weight off the chest to create momentum rather than using controlled muscle contraction.
- Lifting the hips or feet off the ground, which destabilizes the spine and reduces power output.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.