The chest press exercise is a simple and effective body weight movement that can help increase strength in the upper body. This chest press exercise targets the chest muscles, front shoulders, and triceps muscles. They are the muscles in the upper part of your arms.
You do not need any equipment to perform the chest press exercise. It is very suitable for both beginners and more advanced individuals.
Although you may be familiar with the push-ups in the chest press exercise, there are several variations that may help you start, advance, or increase the difficulty. Try to do 10 to 15 sets of each exercise, rest, and then do another set of 10 to 15.
Here are five different chest compressions that target the chest from almost all sides, so continue with me.
Doing a chest press while standing on a wall is a good starting point if you are a beginner. By standing, you put less stress on your joints.
- Keep your feet off the shoulders, stand at arm’s length away from the wall.
- Place your palms on the wall while leaning forward in a standing plank position. Your arms should be shoulder height and shoulder width apart.
- Take a breath while bending your elbows and slowly move your upper body toward the wall while keeping your feet flat on the floor.
- Pause for a second or two.
- Exhale and use your arms to slowly push your body to the starting position.
Another way to perform the exercise:
As you become more comfortable, you can try the one-handed wall pushup. Follow all the instructions above, but alternate combinations by placing one arm bent behind you with the outside of your hand on the back of your back. You can also keep one arm by your side while applying pressure with the other arm.
One of the best upper-body exercises targets the triceps and chest muscles from below, in addition to the shoulders muscle.
- Sit on a sturdy chair. Put your arms at your sides and your feet on the ground. Place your palms facing down next to your hips and grip the front of the seat.
- Move your body away from the chair while holding the seat. Your knees should be slightly bent and your buttock muscles lower to the floor. Your arm should be fully extended, supporting your weight.
- Lower your body so that your elbows form a 90-degree angle.
- Pause at the bottom, then push your body to the starting position and squeeze the triceps muscle at the top. Try to have your mental connection with the lower chest muscle.
- Repeat the exercise for 3 sets of 10 to 15 repetitions.
Balance on your knees rather than your feet is another wonderful change while building your strength. Start by placing your hands and knees on the floor.
- Place your hands on the ground, on either side of your shoulders. Your knees should be comfortably spaced out.
- Inhale as you slowly lower your elbows to bring your chest toward the floor. Keep your core muscles contracted.
- Pause for a second while in the low position, your chin may gently touch the ground.
- Exhale while pushing from the ground to the starting position.
Another way to perform the exercise:
Another way to start this chest press exercise is to lie on your stomach. Bend your knees so that your feet are up in the air, then push your hands into place on your knees.
Extending your legs fully makes this movement difficult by adding more body weight. One study showed that or how much weight you pay is 64 percent of your body weight with standard push-ups.
- Put your hands and feet on the ground together.
- Your hand should be level with your shoulder.
- Start lowering your body to the ground with your elbow bent.
- When your chest hits the floor, extend your elbows and return to the starting point.
- Focus on keeping your elbows close to your body while in motion.
- Complete 3 sets of the largest possible number of repetitions.
If you do not have enough strength to perform this exercise well, you can put your knees on the ground instead of your feet, as shown in the previous exercise.
Another way to perform the exercise:
Another big difference to the standard chest press exercise is the hip abduction push-up. Follow the same instructions as a standard push, but raise your left leg off the ground as you go down.
Move it slightly away from your hips and keep your feet bent. Then repeat on the other side after switching legs from the plank position.
If you really want to target your lower chest, try to push-up inclines. You will need a stable surface to place your hands on.
- Place your hands on the edge of the raised surface. A bench, tray, or other sturdy platform are good options.
- Pull your feet back so that your legs are straight, and your arms are perpendicular to your body.
- Take a breath as you slowly lower your chest to the edge of your platform.
- Pause for a second.
- Exhale while pushing to the starting position with your arms fully extended.
You can increase the difficulty by using a BOSU ball, a balance ball, or something high. This will make your body work more stable, which will put more pressure on the muscles.
This exercise targets the chest muscle from the top well.
- Place your feet on a bench with your hands on the ground in front of you.
- Lower your body down until your chest is almost to the floor.
- Press your body back to the starting position while pressing on your chest.
- Pause briefly at the top before repeating
Same as a regular pushup, but this time differently, to perform the exercise correctly:
- Take a pushup position with your feet shoulder width apart.
- Lower your chest to the floor and press hard until your hands rise from the ground, and clap once at the top of the movement.
- You can repeat the exercise as you can.
Important advice before performing chest compressions
Good shape and positioning are essential if you want to get the most out of your workout. Comfort, shape, and safety are essential parts of any exercise.
The right shape can protect your body from injury and make sure you get a full participation of the muscles you’re trying to work with.
Try these ways to make pushups more comfortable:
- Do pushups on a yoga mat or similar surface rather than on a bare floor.
- Place a folded towel under your knees for extra cushioning when doing a kneeling push.
- Place your hands directly under the shoulders with your fingers pointed directly in front of you to avoid wrist pain.
- Look at the floor while performing the exercise to avoid straining your neck.
- Place your palms on the ground facing forward. This avoids straining your hands.
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When doing push-ups on the floor, you will need to keep a flat back. Fight spine sagging or arching toward the ceiling. Working your core muscles helps keep your shape in check. Keep your movements slow and tight as opposed to hitting your body very quickly.
The shoulders, hips, and ankles should be aligned. Try asking yourself a few questions to verify your model:
- Where is my hand?
- Where is my shoulder?
- Do I have good connections with the ground below?
- Are my core muscles busy?
You might wonder how hand placement can make this more difficult. Your options make your hands spread apart or more narrow together. One study shows that positioning the hands tightly increases the stimulation of the internal muscles of the chest and the triceps.
To incorporate hand posture into your routine, try to keep your palms in front of your chest and elbows toward your body at the start of pushups.
Even with modification, pushups can be difficult to complete at first. If you can’t complete 10 to 15 repetitions, start with sets of 5 or fewer.
Increasing strength and endurance takes time but is worthwhile. Remember that performing the chest press correctly will be better over time than trying many imperfect forms.
You can practice these exercises with a personal trainer to make sure you are doing the chest press exercise correctly. You may talk to someone from the gym or through your health care provider.
These exercises target all chest muscles better, especially if you are exercising at home.
As you progress through these exercises, keep challenging yourself by adding the number of repetitions or the number of sets, but do so with caution. If you have shoulder problems, consult your doctor or physical therapist before doing these exercises.
Also, remember that the results do not appear from the first exercise, but need some time, and do not forget to do warm-up and stretching exercises before starting training to avoid injuries and peace.