Seated Vertical Chest Press
The Seated Vertical Chest Press is a machine-based exercise that targets the chest muscles (pectoralis major), shoulders (deltoids), and triceps. Unlike the traditional barbell or dumbbell chest presses, which require balancing free weights, the seated vertical chest press is performed on a machine with a fixed path of motion. This makes it an excellent option for beginners or those looking to isolate the chest muscles with less risk of instability.
Key Points
- Starting Position:
- Sit down on the chest press machine with your back firmly pressed against the seat and your feet flat on the floor.
- Adjust the seat so that the handles are at chest height or slightly below, ensuring that your arms are bent at about a 90-degree angle when holding the handles.
- Grip the handles firmly with your palms facing forward and your elbows bent to the sides.
- Keep your chest lifted, and ensure your shoulders are back and down (avoid slouching).
- Engage your core and maintain a slight arch in your lower back while keeping your feet grounded.
- Pushing the Handles:
- Inhale and begin the movement by pressing the handles forward, extending your arms until they are nearly fully straight (avoid locking your elbows).
- Focus on pressing with your chest, not your arms. The movement should be controlled and smooth, using the chest muscles to push the weight.
- As you push forward, keep your back pressed against the seat to maintain stability and avoid using momentum to assist the lift.
- Maintain a steady pace without jerking the handles or bouncing at the bottom of the movement.
- Lowering the Handles:
- Slowly release the handles back to the starting position, allowing your elbows to bend and your chest to stretch as you lower the weight.
- Control the movement as you bring the handles back to the starting position, ensuring your elbows don’t move too far past your body.
- Keep your core engaged throughout, and make sure your feet remain flat on the floor.
- Engagement:
- Keep your chest lifted and shoulders back throughout the movement to avoid rounding the upper back.
- Maintain a steady, controlled movement and avoid locking your elbows at the top of the press.
- Focus on a smooth, fluid motion, controlling both the pressing and lowering phases of the exercise.
- Breath:
- Inhale as you lower the handles back towards your chest.
- Exhale as you press the handles forward and extend your arms