1. The Basics
The basic form for the chest press exercise is simple: lie on a bench on your back. Grab a barbell or dumbbell with your hands, palms facing outwards. Lift and lower the weight so that it is positioned directly over your chest. Push the weight all the way up in a controlled but explosive movement, then bring back to a point almost touching your chest at a slow, measured rate. Repeat the cycle as many times as you can, then rest 3 to 5 minutes before repeating. Be sure not to lock your elbows in the "full out" position.
2. What Are Chest Presses Good For?
The chest press exercises work the chest, shoulders and triceps, while helping to develop the abs and lower back through the overall bodily tension that you maintain throughout the routine. Variations on the routine affect other muscles as well, depending on the force applied. For example, a flat press, where you lie on your back, works the pectorals, while an inclined surface works the upper chest area more.
3. Be a Machine Man
You can do another variation of this exercise on a chest press machine. In this case, however, gravity doesn't play a part in the resistance effort. While there are debates as to the relative value of such a machine as opposed to the use of free weights, benefits still accrue to those who work out with any type of resistance exercise. Sit at the machine. Set the weight for something that challenges you but isn't excessively difficult, place your hands, palms out, on the handle grips and, with a controlled, explosive movement, push the hand grips out and away from you. Do not lock your elbows when extended; stop short of that point. Bring the weight back in a slow, steady movement and stop when your elbows are aligned with your shoulders.
4. Watch Your Wrists and Chest
Among the most common problems is failure to keep proper tension in your wrists. Especially when lying down, maintain your grip on and control of the barbell or dumbbells so that the weight doesn't force your wrists over in either direction as you bring the weight down toward your chest. Don't let the weight down so quickly that you fail to stop in time, nor should you bounce the weight during this exercise. You can do serious damage to your chest area if you let the weight come to rest on your body.
5. Reps and Continuity
Do this under the supervision of a trainer or coach who understands the risks and benefits to be gained by such practice. Alone or in groups, however, work in as many reps as you can per set, don't rest much (3 to 5 minutes is the going recommendation) between sets, and be consistent. Doing this once a week cannot help you, but an every-other-day approach shows muscle gain over time.
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