The bench press, or chest press, is an upper-body weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench. The exercise uses the pectoralis major, the anterior deltoids, and the triceps, among other stabilizing muscles.
What is chest press good for?
The chest press is one of the best chest exercises for building upper body strength. Other effective exercises include pec deck, cable crossover, and dips. The chest press targets your pectorals, deltoids, and triceps, building muscle tissue and strength. It also works your serratus anterior and biceps.
Is chest press better than bench press?
While working out alone, a chest press is safer as it does not require any weight to be held above the body, and chances for injuries are less. The bench press involves riskier weightlifting movements as the bar is held directly over the chest and neck area.
Does chest press make breast bigger?
After working chest presses into your workout, you may feel like your breast size has actually increased instead of reduced. It's really your chest size that increases, not the breasts themselves. Remember that breast tissue is mainly fat, and you won't increase fat by doing chest presses.
How To: Chest Press (Cybex)
What's going on everybody? I'm Scott from Scotthermanfitness.com
if you're looking for a great way to target your chest, We're here at the Cybex chest press
Now this machine has a couple settings. It has a seat setting it has a setting for the bars as well
What you first want to do is adjust your seat
Most people will put the seat on about two or three
It's a kind of a rule of thumb, but in order to figure out what your setting is
You want to sit down. I know mine is about three so I'm gonna put it on three to start
Put the weight on a light weight so you can push the bar forward and make sure, actually that's a little low for me
I'll put it on two you want to be right in line with your nipples
so right above here
And then what you want to do is Adjust the top setting to make sure that you're coming at 90 degree, angle pushing forward if these bars are too far back it puts too
Much stress on your shoulder, and it's not good when you try and do a chest press and I'll show you why
We put this all the way back on one. I have to start my arms and like really forced to get myself in here
Just to bring it to the starting position which is here
You don't want to do that what you want to do is start close to the starting position
So I'm going to put this on two and see how that looks
That's pretty good
So what you want to do is you want to choose a weight that you can do, Sit in the chair
You're going to put your feet on a 90 degree angle
You're going to make sure your head is on the pad to Maintain Neutral Spine
A very important thing make sure your wrists stay straight the whole time you're doing the exercise
Don't bend your wrists like this, keep them straight and as you perform the exercise you're going to breathe out as you push, So breathe out
Breathe in as you come in you always breathe out when you exert a force now what you notice is even though
It's the chest press machine a lot of these machines will go straight out like this, this one's going on a slight upward angle
So you want to make sure that your elbows are on a downward angle
so they go with the machine you don't want to bring your elbows up like this and Try and push it straight forward if it's going up a little bit like that. So what you're gonna do is keep your wrist straight
Keep your head in the Pad. Maintain a neutral spine tighten your core
Come down to 90 degrees
Stop and then push forward breathe in and then breathe out
And that's how you use the chest press
Dumbbell Bench Press - Chest Exercise
sit on a flat bench with a dumbbell resting on top of each thigh
use your legs to help you lift the weights while you lie back on the bench
then lift the dumbbells and hold them close together directly over your chest with your arms extended and your palms
facing away from your body, your shoulders should be slightly arched and your glutes stabilized on the bench
this is the starting position now inhale as you gradually lower the dumbbells by bending your elbows and bringing your arms back until the weights reach chest level, your forearms and upper arms should make an angle close to 45 degrees at the bottom of the movement, exhale as you press the weights back up to the starting position
while squeezing your pecs make sure to keep your chest lifted and your shoulder blades pinned to the bench throughout the entire exercise
when you finish your reps rest the dumbbells back on your thighs to help you place them safely on the floor.
How To: Dumbbell Chest Press
What's going on everybody? I'm Scott from Scotthermanfitness.com
I'm going to demonstrate for you how to do a dumbbell chest press.
First thing you're going to do is find a set of dumbbells that you can do,
and what you want to do is put them in front of the machine when you start to dumbbell chest press, if you like to take them off the rack
I like to put them on the ground first, make sure things all set up
what you're gonna do, I like to pick up one at a time
put them on my knee, grab the other one put it on my other knee and then sit down.
Now I also have a trick if you go on my playlist and type in my tricks
there's a way to pick dumbbells up if you're using heavier weights, so you don't waste too much energy.
I'm going to do it right now, I'm not gonna explain it if you want to see it go to my tricks dumbbell flat bench press.
So what I'm going to do is bring the dumbbells back and now make sure your feet are firm on the ground and now there's a wrong way to do a chest press even with dumbbells as well
and the wrong way is bring in the weight down over your shoulders and the upper part of your chest.
Puts a lot of unwanted stress in your rotator cuffs and it's not going to bring your whole chest into the exercise what you want to do is actually come under your chest like this
dig your shoulders into the pad make sure your wrist is straight, and then I come down to a 90 degree angle, you're just a little bit past 90 degrees and then push straight up, and you can even see more of the chest coming into play
and that's because I'm holding the dumbbells over the lower part of my chest
so come down again like this come down the 90 degrees and then straight up and now you always breathe out when you exert the force
you're going to breathe out as you bring the dumbbells up so down.
One more, breathe all the way up
Put the weight down
on the ground and that's how you do a dumbbell flat bench press.
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How to do the X3 Chest Press
- So this is the chest press.
So I wanna point out some of the things.
just go ahead and start doing repetitions.
So Gary has his elbows
slightly flared outward to make sure that the pectoral engages,
so the humorous bone, moves across the body,
and that's when the pectoral shortens. Also stimulating the deltoids and the triceps.
So notice how this is the top of the movement.
So not straight, but about right here ends up being the top of the movement
as he continues to go through the exercise.
So he's also not letting the band go slack at the bottom,
so he has complete engagement of the musculature
through the entire experience.
Brings everyone who does this to a very profound level of fatigue.
Now as he's having difficulty getting to the full range of motion.
He's gonna start shortening the repetitions towards himself.
So he gets fewer, he gets a shorter distance from the body.
As he goes to fatigue, and this is complete fatigue of muscle.
So first fatiguing the strong range, then the mid range,
and then the weaker range. Perfect keep going.
How To Use The Chest Press Machine
how's it going guys welcome back to my channel i hope you've been liking the
video so far today is another video on the induction series so sit back relax
and i hope you can learn something
what's going on guys welcome back to the induction series and today we are looking at the chest press all right just to remind you guys you've got a few
levers and pins which are all in orange
and that shows the points in the machine that can be adjusted
now on the seat your orange pin here which you can adjust the height
the height that you're trying to go for is chest level
so when you're on the on on the chest press and you're sitting down the elbows aren't too low, but then your elbows aren't flaring out
so about 45 degrees is what i always try to aim for
all right then we're going to push, remember in to keep your shoulder blades nice and tight
okay and your core engaged, so i'm going to show you what that looks like
we're going to sit back, i'm going to adjust the height of the seat, here okay points of contact with the bench are going to be the seat points of contact points of contact with the seat are going to be on the bum, the shoulders and the back
okay so keep the shoulders nice and tight
push forward what you don't want to be doing, arching your shoulders forward keep the shoulders tight
keep it on the full control and then when you know your weight
then you can start adding weight up in the increment and have a great session listen guys if you enjoyed the video give me a little comment leave a feed
here's some feedback and don't forget to share with friends peace.
Get this men's tank tops to do chest press.
How To: Dumbbell Floor Press
What's going on Nation? I'm going to show you how to do dumbbell floor presses, okay?
What you're going to do is grab some dumbbells lay down on the floor
Now what you want to do is put them on your legs like this roll backwards
Okay, you want to get to this position my knees are bent my feet are flat my lower back's flat on the ground my head's on the ground
Everything's nice and straight. You notice my arms
My elbows are tucked in a little bit
They're not like this okay? Everything feels nice and comfortable nice and natural and you're simply going to push
Straight up like that keep your wrist straight
now basically what's happening is the dumbbells are going across the nipple line on my chest
push back up
Breathe out on the way up breathe in, breathe out, breathe in, breathe out
That's how you do a dumbbell floor press.
Wear similar sports shorts to do chest press.
Dumbbell Flyes - Chest Exercise
sit on a flat bench with a dumbbell resting on each thigh, use your legs to help you lift the weights directly over your chest hold the dumbbells close together with your arms extended and your palms facing each other.
your back should be slightly arched and your glutes stabilized on the bench
this is the starting position, now inhale as you lower the dumbbells to your sides with your elbows fixed in a slightly bent position until your chest, muscles are fully stretched, exhale as you use your pec muscles to pull your upper arms across your body to bring the dumbbells back to the starting position
make sure to keep your chest lifted and your shoulder blades pinned to the bench throughout this entire exercise.
Wear women's two pieces workout set to do chest press.
Dumbbell Chest Workout At Home!
what's up YouTube it's max P and today
I'm gonna show you top 5 double chest exercises that you can do at home let's
get started the first exercise we will do is dumbbell chest press this works really good on your entire chest muscle
I highly suggest you do this exercise, because it's very beneficial second exercise I'm going to show you is dumbbell chest press with a neutral grip pretty much.
this will work more on developing the nice shape of your chest
so you get a nice square chest that you want the third exercise we will do is dumbbell bone and arrow chest press. I don't see many people do this exercise pretty much you're gonna come up with one dumbbell hold it come up with the other one and come back down with the first dumbbell.
so you're gonna alternate your hands this works really good on isolating your chest muscles now the fourth exercise.
we will do is dumbbell chest flies this is a great exercise for developing the nice crease between your chest muscles, because if you want to get the full nice look then I highly suggest you try out dumbbell chest fly's the last exercise that we will do is dumbbell pullovers.
now this works really good on the upper part of your chest so this will hit the upper part so if you want to develop a nice full chest and I highly suggest doing this exercise, because many people lack the upper part of their chest and sometimes your chest ends up being saggy, so if you don't want to have a saggy chest and I highly suggest you do dumbbell pullovers.
kettlebell chest press so what you're going to need for this exercise your kettlebell, just get on your back just like this and all you're going to do is press
this is going to target your chest your triceps your shoulders
the single arm action really makes you stabilize and works on your balance and coordination in your shoulders and your core so that is the single arm kettlebell chest press give it a try.