Exercise The Right Way - The Vertical Chest Press

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the vertical chest press.

MUSCLES TARGETED: pectoralis major

STARTING POSITION

Sit down and lean back.
Grasp the handles with a closed, pronated grip.
Align handles with the nipples.
Push the handles away from the chest to a fully extended elbow position.
This is the starting point for all repetitions.

BACKWARD MOVEMENT

Allow the handles to slowly move backward until level with the chest.

FORWARD MOVEMENT

Push the handles away from the chest to the starting position.
Do not arch back or lock elbows.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

In The News:


pen paper and inkwell


cat break through


Whats Your Body Type?

Yep, there are more than ones body types. I'm sure... Read More

Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 3

Welcome to article number 2 in our series "Bodybuilding Sins... Read More

Personal Lactate Threshold Training

These are not the reasons we do Lactate Threshold Training.What... Read More

Real Muscle Real Fast!

Adding muscle seems to be a mystery to most, yet... Read More

Abdominal Exercises For Beginning Bodybuilders.

The abdomen contains the muscles that most beginners struggle with... Read More

Muscle Growth with Post-Workout Nutrition

If you design your nutrition plans to maximize muscle growth,... Read More

Exercise The Right Way - The Incline Dumbbell Bench Press

Other articles in this series looked at a number of... Read More

Exercise The Right Way - The Leg Press

Other articles in this series looked at a number of... Read More

Maximize The Windows of Opportunity For Explosive Muscle Growth

You have two main windows of opportunity when your training.... Read More

Comeback Bench Program

For those who are not familiar with my name, I... Read More

The Role Of Repetitions In Your Muscle Building Program

Repetitions are the basic building blocks of any strength or... Read More

Exercise The Right Way - The Biceps Curl

Other articles in this series looked at a number of... Read More

Exercise The Right Way - The Lying Triceps Extension

Other articles in this series looked at a number of... Read More

Exercise The Right Way - One-Arm Dumbbell Rows

Other articles in this series looked at a number of... Read More

The Basics Of Dumbells And Dumbbell Workouts

Dumbbells are integral to a long term fitness and personal... Read More

The MYTH of Gaining Muscle Without Fat!

Many of you have expressed concerns about gaining too much... Read More

Lower Body Exercises For Beginning Bodybuilders

The lower body contains some of your biggest muscles which... Read More

Fitness & Muscle Building Know How for Hard Gainers

Hard gainers are individuals who train equally hard as other... Read More

Increase Your Training Intensity - Training To Failure

You can only build muscle tissue if you can generate... Read More

Muscle Soreness After Exercise

Many individuals judge the quality of their exercise session from... Read More

Bodybuilding on a Budget - It Doesnt Have to Put Your Wallet in a Wheelchair

As you probably remember the last time you looked at... Read More

Weight Training Terminology For Beginners

Weight training is one of the best ways to shape... Read More

Exercise The Right Way - The Wrist Curl

Other articles in this series looked at a number of... Read More

Muscle Building Workouts at Home!

Most people make an excuse that they don't have time... Read More

What Is Strength Training?

Traditional strength training consists of performing one to three (or... Read More

Bodybuilding: Effective Ways To Handling Criticism

It's important to set the way we'll respond to different... Read More

Exercise The Right Way - The Seated Row

Other articles in this series looked at a number of... Read More

What Do You Mean Low-Intensity Training Isn?t The Best For Fat Burning?

But how can this possibly be? Everywhere you look, it's... Read More

Personal Trainers with Real People, Real Situations

TO DO OR NOT TO DO? ? ABSTWO WEEKS PRIOR... Read More

Beach Body Abs

With the return of warm weather in the spring, thoughts... Read More

Waist Your Breath - Breathing For A Thinner Waist

The crunch exercise is the backbone of abdominal training. It... Read More

How Long Should You Rest Between Muscle Building Sessions?

In an earlier article we concluded that muscles must be... Read More

10 Things You Can Do To Lose Fat Without Even Trying

1. Eat smaller more frequent meals - not only is... Read More