The Bench or Chest Press is the perfect way to build strength in the upper body. Learn how to do this popular pectoral and tricep exercise with the team at Fitness Institute!
Machine: Hammer Strength Iso-Lateral Horizontal Bench Press
To begin, lie down on back with handles roughly in line with the middle of your chest. Ensure you have an even grip (Figure 1).
Extend elbows to press handles overhead ensuring elbows extend fully (known as being “locked out”) (Figure 2).
Flex the elbows to bring handles back to the chest. Feet are kept flat on the floor for the entire lift.
Classification of Exercise:
- Compound
Major Joints:
- Glenohumeral Joint
- Scapula
- Elbow Joint
Major Muscles:
- Pectoralis Major/Minor
- Anterior Deltoid
- Serratus Anterior
- Tricep Brachii
Joint Action During Concentric Phase:
- Horizontal Flexion of the Shoulder
- Protraction of the Scapula
- Extension of the elbow
Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.
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