CHEST PRESS

The Chest-Press is an ideal activity for an upper-body work-out; using your weight to be the resistance to strengthen muscle groups in the arms and chest.

Benefits

• Build strength and tone muscles in arms and chest, using your body weight as resistance.
• Ability to focus development on specific muscle groups by position of hands. • Ability to increase core development by raising toes or feet during press.

Instructions

1. Stretch and Warm-up for 5 minutes prior to any exercise.
2. Sit upright in seat facing away from frame, place feet firmly on ground, grip handles.
3. Begin with arms bent, hands at chest and elbows at side.
4. Push hands away from chest, extending arms until almost straight (lifting body in seat), pause, and bring handles back to chest in a smooth and even-paced motion (you can also work core by raising toes during press).
5. Use correct posture with shoulders back, head and chin up, and tighten your abdominal muscles. Look forward, not down.
6. Remember to breathe in at extension, and during return to frame, at a smooth rate.
7. Stretch appropriate muscles to ensure recovery to resting position and prevent soreness.

Age Range: 12 Yrs old and up (Children should be supervised by an adult).