Chest Press Circles

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.

  
  

  

Serratus Anterior, Pectoralis Minor

• Swing the bottom tips of the scapulae away from each other as the arms straighten forward.

• Engage further and swing the scapulae more under the armpit as the arms reach overhead.

  
  

  

Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor

• Keep the shoulders down away from the ears and stabilized throughout the entire exercise.

  
  

  

Pectoralis Major, Latissimus Dorsi, Teres Major

• Pull the arms down to a T from the overhead reach.

• Continue to work as the elbows bend back to start.

  
  

  

• 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 flexors resist gravity to keep the arms lifted at shoulder height when they reach forward.

• Shoulder abductors resist gravity to keep the arms lifted at shoulder height when they reach out to the side.

• 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.