YORK COUNTY, Pa. — In this week's FOX43 FitMinute, Danny Amon, coach, fitness center and personal training manager at the York JCC, shows the proper set up when doing the barbell chest press.
“The barbell chest press is one of the most commonly done lifts in the gym so we are going to show you how to do it right,” said Amon.
The three most important things to think about when trying the move include:
- Safe shoulder position
- Where the bar lands at the bottom of the lift
- Stacking your wrists properly when holding the barbell
Start by sitting on the bench with your feet at a comfortable distance away from each other, then lay down on the bench. In this position be sure to arch your back.
“Our arch is just going to come from pulling my shoulder blades together like this and laying my head flat. Now this is a natural arched position very strong and very safe," said Amon.
Amon says that from that position, dig each foot down and into the ground, and tighten the body where your chest and shoulders make contact with the bench all the way down through the feet.
"Grabbing the bar I typically go thumb on the rough part to start," Amon said.
Then it is important to stack the wrists vertically.
"You don’t want to be here because now you're not in a good position to transfer your force to the bar. Vertical wrist and number one cue try to meet the bar with your chest," said Amon.
Last but not least, he says to bring the bar down to the highest point of the chest around the sternum at the bottom of the lift, and to push back up strong to right around where the shoulders are at the top of the lift.
The amount of weight on the bar can vary but shoot for between 10 and 15 repetitions when adding to a workout. If you decide to lift on the heavier side, go for the lower end of the range, and vice versa for lifting on the lighter side.
Be sure to listen to your body and to consult a trainer before attempting the lift, as a spotter may be needed.
You just got better!