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.

The Superset Advantage

Supersets give you the most bang for the buck. They... Read More

Exercise The Right Way - The Machine Shoulder Press

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

Exercise The Right Way - The Hammer Curl

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

Exercise The Right Way - The Flat Dumbbell Fly

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

Build More Muscle and Lose More Fat by Discovering the Power of Training Variables!

Everyone will inadvertently hit a frustrating plateau in their training... Read More

Exercise The Right Way - The Decline Dumbbell Bench Press

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

Know Your Muscles - The Chest And Upper Back

Becoming familiar with the muscles that make up your body... Read More

Dumbbell Workouts - A Smart Way To Exercise

Dumbbell workouts have been around for many years, especially as... Read More

Exercise The Right Way - The Leg Extension

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

3 Biggest Benefits of Strength Training

Strength training is exercise that uses resistance to strengthen and... Read More

The Seven Pillars Of Success

VisionEnvisioning the end-result is enough to put the wheels in... Read More

How These 3 Basic Elements Can Be Used To Boost Your Own Muscle Gains!

The foolish idea that 'more is better' when it comes... Read More

Know Your Muscle Building Exercises - The Back

Every bodybuilder and weight trainer will have his or her... Read More

Muscle Building Training Tips For Beginners

(*) Proper bodybuilding exercises technique.First steps in muscle building training... Read More

Muscle Growth with Post-Workout Nutrition

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

Dorian Yates Secret: What Lean People Are Doing To Get That Way

A consensus has arisen within the bodybuilding world over the... Read More

Exercise The Right Way - Barbell Shrugs

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

What Causes Muscle Growth?

In order for muscles to grow, three things are required:... Read More

Are You Too Old to Pump Iron?

Are you too old for weight lifting? Will weight lifting... Read More

Lifting for the Love of It!

Over the last couple of years I have taken a... Read More