Upper Body: Chest Press

 

Muscles Used: Pectoralis Major ("Pecs" or Chest)

 

Equipment Needed: Weights

• a. Light Weights (2, 3 or 5 lbs) or
• b. 12 or 20 oz filled water bottle or
• c. Soup Cans (unopened)

Instructions:

1. Stand up straight, with knees slightly bent.
2. Place feet hip distance apart.
3. Make sure toes are pointing forward.
4. Hold weights at shoulder height with palms facing forward and elbows bent to form a 90-degree angle (starting position). (see photo A)
5. Exhale (breathe out) as you evenly and slowly move arms together. Keep elbows bent at a 90-degree angle until elbows and forearms meet in front of your face and chest. Now palms are facing each other. (see photo B)
6. Inhale (breathe in) as you evenly and slowly move both arms back to starting position.
7. Repeat exercise for a set of 8.

Photo A	Photo B

 

Remember:

• Do keep your back straight.
• Continue to breathe.
• Do move your arms slowly.

 

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