Chest Press
Plane of Motion
Transverse
Spring Setting
Medium / Heavy
1-2 Short Medium Springs
Safety Chain
Muscle Focus
Shoulder Horizontal Adductors
Pectoralis Major, Anterior Deltoid, Coracobrachialis
Push the bar.
Resist the spring to lower the bar.
Elbow Extensors
Triceps Brachii, Anconeus
Extend the elbow to push the bar.
Resist the spring to bend the elbow.
Other Muscles at Play
Spinal stabilizers maintain lumbo-pelvic stabilization.
Obliques pull the ribs done to stabilize the ribcage, so they don't flare.
Scapular depressors keep the shoulders down away from the ears.
Scapular protractors resist the bar to keep the scapulae stable.
Objectives
Strengthens the triceps and pectoralis major.
Teaches stabilization of scapula & trunk.
Moves the elbow in flexion and extension while stabilizing the shoulders.
Uses the abdominals, scapular protractors and scapula depressors to stabilize the trunk, ribcage, and lumbo-pelvic region.
Focus on breathing to synchronize the movement.