Execution
Setup:
Adjust the seat height so that the handles align with your mid-chest level.
Grip the handles firmly, keeping your wrists neutral and elbows slightly angled (not flared out).
Press your back against the pad, ensuring your core is engaged.
Pressing Phase (Concentric):
Exhale and push the handles forward in a straight path.
Extend your arms without locking out your elbows to maintain muscle tension.
Returning Phase (Eccentric):
Slowly return to the starting position, resisting the weight (lower for 2-3 seconds).
Keep tension on the muscles by not allowing the weight stack to touch between reps.
Targets:
Men
Beginner: 50 lbs
Intermediate: 100 lbs
Advanced: 150 lbs
Elite: 200 lbs
Women
Beginner: 25 lbs
Intermediate: 50 lbs
Advanced: 100 lbs
Elite: 150 lbs
Advanced Techniques:
Drop Sets: After reaching failure, immediately reduce the weight and continue pressing.
Slow Eccentric: Lower the handles for 4-5 seconds to increase time under tension and muscle control.
Isometric Hold: Pause at the mid-range position for 3-5 seconds to improve muscle endurance and control.
One-Arm Press: Perform the movement unilaterally (one arm at a time) to increase stabilization demands.
Focus On:
Keeping your back firmly against the pad to avoid excessive strain.
Using a steady, controlled tempo throughout the movement.
Ensuring proper seat height for optimal pressing mechanics.
Key Tips:
Use a moderate weight that allows for a full range of motion.
Engage the chest fully by focusing on contraction at the top of the movement.
Breathe properly, exhaling during the press and inhaling as you return.
Common Mistakes:
Locking out elbows too aggressively, which places stress on the joints.
Using excessive weight, leading to loss of form and reduced range of motion.
Allowing the weight stack to touch between reps, eliminating muscle tension.