2024-12-04
The chest press helps to work the chest muscles, but also the biceps, deltoids and lats. The sitting chest press is the upright version of the horizontal bench press and is an important supplement to upper body strength exercises. This exercise targets the pectoral muscles, the main muscles in the chest. Building chest muscles is an aesthetic goal for many people. This is also important because the strength of these muscles decreases with age, which can reduce your mobility and quality of life.
If you are not familiar with this exercise, start with no weight until you learn the correct way. Then add a small amount of weight until you reach an amount that you can press 8 to 12 times in good form. As you build muscle, you will be able to increase the amount of weight used. You can also increase the difficulty of sitting chest compressions by pressing one arm at a time. Follow the same steps as with both arms, but only use your right or left arm to push the weight. Remember to do the same on the other side to maintain muscle balance.
To get the most out of this exercise and avoid injury. When holding the handle, do not extend your elbow too far back and put pressure on your shoulder joint. A little stretch is okay, but the handle should always be in front of your body line. If you overstretch your shoulders while carrying a moderate weight, it is easy to injure yourself. Often the machine is designed so that it has a latch that does not allow for over-extension. Make sure it is set up correctly or ask the gym staff to check it for you
When putting, your action should not be explosive. Keep the motion steady and controlled when pushing and releasing. If necessary, in the push hour "one two", pause, and then in the release hour "one two". Never rush. Keep your back and shoulder blades resting on the back support. If you find yourself arching your back when you push, you're pushing too hard. Reduce the weight so you can push hard but not arch your back.
Precautions: 1. Do not straighten the elbow joint when pushing up the weight, otherwise it will cause injury to the elbow joint when exhausted. 2. When pushing up and reducing the shoulder, always relax and avoid force, otherwise it will cause the participation of shoulder muscles and reduce the exercise effect of the chest. 3. The chest push process relies on our consciousness to imagine the feeling of chest force, because at the beginning of practice, even if the movement is standard, the force emitted is scattered. Therefore, it is necessary to rely on the brain to control the force point on the chest, and it will effectively exercise the pectoralis major muscles. 4. Sitting chest push is the first choice of primary fitness enthusiasts, high training level can be in the free weight exercise, then do 3-4 groups of large weight sitting chest push exercise, the chest completely practice to exhaustion, will be of great help to muscle building. 5. The variety of sitting chest pushing equipment in the gym: much the same.