Exercise The Right Way - The Vertical Chest Press
by Rick
Mitchell
zone3
Other articles in this series looked at a number of exercises, mainly
from the perspective of developing a comprehensive muscle building
program. Sometimes we take things for granted, especially when it comes to
performing the basic exercises that constitute the core of most
bodybuilders' training regimes.
It is useful, therefore, to
describe in detail the processes involved in actually doing these
exercises. This will help beginners to start out using the correct
techniques before moving on to potentially more dangerous heavy weights.
If it also helps more experienced lifters to redress some of the little
faults that have almost imperceptibly crept in over the years, all the
better.
In this article we'll take a close look at the vertical
chest press.
MUSCLES TARGETED: pectoralis major
STARTING
POSITION
Sit down and lean back.
Grasp the handles with a
closed, pronated grip.
Align handles with the nipples.
Push the
handles away from the chest to a fully extended elbow position.
This is
the starting point for all repetitions.
BACKWARD
MOVEMENT
Allow the handles to slowly move backward until level with
the chest.
FORWARD MOVEMENT
Push the handles away from the
chest to the starting position.
Do not arch back or lock
elbows.
Repeat or finish set.
ABOUT THE AUTHOR
Rick Mitchell is the creator of the bodybuildingadvisor.com website
that provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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