Chest press standing

Strengthen your chest and triceps muscles with maximum core stability - for functional strength in the entire upper body.

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Preparation

Position your sled so that the handlebar is at the level of your upper chest. Make sure it is positioned as high as possible. This way, you will work specifically with the chest muscles and prevent the movement from coming from a too forward-leaning upper body.

Starting Position

To start, take a secure step stance. Lean slightly with your chest against the handlebar and tilt your upper body minimally forward. Grip the bar wide in an overhand grip. Always pay attention to keeping your back straight and your core engaged during this exercise.

Execution

Move the handlebar in a smooth motion downwards until your arms are fully extended. Pause briefly at the lowest point. Then slowly and controlled, bring the bar back up to the starting position.

Variants

In this exercise, you can vary the grip width. The closer you grip, the higher the load on your triceps. The wider you grip, the more you train your chest muscles.

Muscles Used

Chest

Triceps

Tip

Position yourself close to the handlebar. Tighten your core and maintain the stem step throughout the entire execution. Make sure to lead the movement specifically with your chest muscles - this way you train effectively and safely.

What makes this exercise particularly effective?

The standing chest press is a functional exercise that primarily targets the chest muscles while simultaneously promoting core stability. Maintaining an upright posture and performing controlled movements ensures effective muscle activation, leading to improvements in both strength and body posture.

What effect does the exercise achieve?

Targeted chest muscles: Pushing the handlebar engages the chest muscles intensively.
Triceps strengthening: The triceps are activated in a supportive manner, especially during the extension phase.
Core stability: Maintaining an upright posture and engaging the abdominal muscles enhances core stability.
Improvement of posture: Strengthening the chest and core muscles positively influences overall body posture.

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. The standing chest press serves as an alternative to the bench press, as it trains the chest muscles and triceps while engaging the core, supporting overall upper-body development. It is particularly beneficial for athletes aiming for balanced chest development.