Strength Training for Better Posture: Chest Press

Starting Position

• Lie down on a bench with your knees bent and feet flat on the bench.

• Distance between your heels and butt is ~ 6".

• Arms extended directly above the chest.

• Weights are facing each other with the palms down.

• Lower back has a natural curve, relax your abdominals and do not flatten your back to the bench.

• 3-5 degrees of bend in the elbow to provide shock absorption.

• Hands are slightly inside the elbows, 80 degree bend at the elbow to maximally engage the triceps.

Movement

• With the weights extended above the chest retract the shoulder blades down and together. This will move the weights apart 6"-1'.

• Slowly lower the weights down until the elbows are even with the body, a 90 degree angle with the shoulder, wrist and elbow. Any lower will put excessive stress on the front of the shoulder joint.

• The upper arm is held slightly below shoulder height, at 65-80 degrees of abduction.

• Hold the position on the bottom for 1-2 seconds before pushing the weights straight up.

Resistance Machine Notes

I purposely did not show this exercise on a resistance machine. Being of smaller stature I was not able to set the machine to fit my body at the correct angles to execute this exercise in good posture. If you do use a resistance machine for the chest press please follow these set-up guidelines and perform the exercise as described above.

• Make sure your upper arm is slightly below your shoulders. You may need to adjust the seat height to attain the correct angle.

• The angle between the elbow joint and the hand should be 80 degrees. Most machines have multiple grips that can be used.

• Sit with the lower body at a 90 degree angle from the ankle through the knee to the hip.