Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Leverage Chest Press

IntermediateStrengthTier T3

You sit in a chest-press machine with your back supported and a handle in each hand near the middle of your chest. You press both handles forward by straightening your elbows. Then you return slowly.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman seated in a chest-press machine, gripping a handle in each hand near her chest, shoulder blades retracted.

    Step 1 of 3

    Sit in the machine with the seat adjusted for your height, grip a handle in each hand near the bottom-to-middle of your chest, and keep your chest and head up with your shoulder blades retracted.

  2. The same woman, now with both handles pressed forward and her elbows extended.

    Step 2 of 3

    Press both handles forward by extending through your elbows, then pause briefly before returning with control.

  3. A woman seated in a chest-press machine, gripping a handle in each hand near her chest, shoulder blades retracted.

    Step 3 of 3

    Sit in the machine with the seat adjusted for your height, grip a handle in each hand near the bottom-to-middle of your chest, and keep your chest and head up with your shoulder blades retracted.

Breathing

  • Breathe naturally throughout the Leverage Chest Press.

Safety Information

Load the pins with a weight you can control through the whole range and adjust the seat for your own height before starting. Keep the chest and head up with the shoulder blades retracted throughout the press, rather than letting the shoulders round forward as the handles move. Stop pressing if you feel a pinch or sharp pain in the shoulder, chest, or elbow at any point in the press. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.