Explosive chest press on the horn alternating

Increase your chest strength with explosive chest presses on the bar.

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Preparation

Secure the sledges at hip height.

Starting Position

Stand in a stable lunge position. Grab each horn with one hand, so that your upper body is slightly leaning forward. Keep your back straight, tighten your core, and look down at the ground. Start stretching your chest while already in the starting position.

Execution

Press one hand down until the arm is fully extended. As you return to the starting position, lower the other hand at the same time and repeat the movement alternately. Make sure to stabilize your core to keep your upper body as still as possible.

Variants

The exercise can also be performed in a controlled manner without explosive movements by executing each repetition individually. Press one hand down and bring it back to the starting position before repeating the movement with the other side.

Muscles Used

Chest

Triceps

Tip

Make sure to slightly lean the upper body forward and keep the torso stable. In the step press, consciously perform the movement with the chest muscles.

What makes this exercise particularly effective?

The alternating explosive chest presses on the horn combine the benefits of a classic chest press with the dynamics of explosive movements. The alternating approach allows each side of the body to work individually on the EISENHORN DS, leading to improved muscle coordination and balance. The explosive execution promotes the explosive strength development and increases activation of the chest muscles. The horn handle ensures controlled movement, making this exercise suitable for both beginners and advanced users.

What effect does the exercise achieve?

Targeted chest strengthening: The pectoralis major is engaged intensively, supported by the anterior deltoid and triceps.
Development of explosive strength: Performing the movement explosively improves the ability to generate rapid force.
Improvement of muscle coordination: The alternating approach promotes coordination between both sides of the body and enhances inter- and intramuscular coordination.
Core stability: The exercise requires a stable core, contributing to the strengthening of the core muscles.
Joint-friendly execution: The controlled movement reduces the risk of excessive joint stress.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Even though alternating explosive chest presses on the horn are not part of the classic Big 5, they provide a meaningful addition:

Expansion of pressing movements: Alternating explosive chest presses expand the range of motion and train the chest muscles in a dynamic variation.
Promotion of explosive strength: The explosive component supports the development of rapid force, which is important in many sports.
Balanced training load: Combined with the Big 5, this exercise promotes balanced muscle development and symmetrical strength.
Increased training intensity: The explosive execution allows for higher training intensity, leading to faster progress.