Recreation Services: Fitness Exercise Orientation
Vertical Chest Press
Exercise Description: Muscles Exercised - Pectoralis
Major, Deltoid, and Triceps Brachii
Exercise Joint Motion
Shoulder adduction (+) and abduction (-)
Elbow extension (+) and flexion (-)
Alignment and Positioning
- Select the appropriate weight.
- Sit with your back straight and your low back in contact with
pad. Your head should be looking forward and resting against the
pad.
- Adjust the seat so the handles are positioned at chest level,
approximately four inches below your shoulders.
Technique and Form
- Use your legs to move the handles forward by pressing against
the foot pedal. This will reduce the risk of strain on your shoulder
by eliminating the need to reach too far back to grasp the handles.
- Grasp the handles in either of the two positions and release
the foot pedals.
- The narrow grip emphasizes the triceps and reduces strain
on the rotator cuff.
- Press the handles until your elbows are fully extended.
- Slowly lower the weight until your hands are at chest level
and begin the next repetition.
Additional Tips
- Keep your hips placed firmly against the pad
- Keep your head and shoulders back.
- Do not hyperextend your elbow.
Do not lower the weight past chest level.
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