Plane of Motion
Chest Press
Plane of Motion
Sagittal & Transverse
Spring Setting
Light / Medium
1 Medium Spring or
1 Light Spring
Muscle Focus
Shoulder Horizontal Adductors
Pectoralis Major, Anterior Deltoid, Coracobrachialis
Engage to push into the hands and straighten the arms forward.
Resist the springs as the elbows bend back to start.
Scapular Upward Rotators
Serratus Anterior, Pectoralis Minor
Swing the bottom tips of the scapulae away from each other as the arms straighten forward.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Keep the shoulders down away from the ears and stabilized.
Other Muscles at Play
Anterior & posterior spinal stabilizers provide lumbo-pelvic stabilization and keep the spine sitting tall all the way up to the head and stabilized against the arm movements.
Shoulder abductors keep the arms lifted at shoulder height throughout the movement.
Scapular adductors keep the scapula drawn together and stabilized to resist rolling the shoulders forward or hunching throughout the exercise.
Elbow extensors straighten the elbow.
Hip adductors keep the legs closed together.
Knee extensors keep the legs straight.
Plantar flexors keep the feet pointed.
Objectives
Enhance deep abdominal control to stabilize the body when moving the arms.
Engaging the mid and upper back muscles keeps the shoulder blades wide and lowered, preventing them from being squeezed together as the elbows bend.
Positioning the arms correctly (neither too high nor too low) provides better support and helps the body maintain the proper posture.
Focus on breathing to synchronize the movement.