Vertical Chest Press

Vertical Chest Press

Not a popular gym equipment choice of mine - the Vertical Chest Press Machine. The Vertical Chest Press enjoys favor in "health club" gyms - those with little freeweights and lots of selectorized machines with a fairly fixed line of movement. During sports-specific training (i.e. basketball supplementary training) or circuit training, the Vertical Chest Press Machine can prove practical.

Below are a list of the key steps you should follow to mimic correct exercise technique during this gym exercise & what muscles are at work.

Key Steps to performing the Vertical Chest Press correctly:

1) Ensure that gym equipment is set up correctly - adjust the seat so that handles are in line with your mid-chest.

2) Initially trial the exercise with no weight. Press down on the machine's foot lever and take hold of the machine's handles (grip with your hands roughly shoulder-width plus one hand-width on either side) with your arms outstretched. Now release the foot lever to take the load.

3) Inhale as you bring the handles toward your mid chest until you feel the stretch - at this point your arms should form a right angle. Exhale, and the press the handles out.

5) Repeat the exercise for the given number of repetitions Do not lock your elbows out at the top of the movement & perform the exercise in a controlled manner.

6) Warm Up. Warm up with little or no weight, performing 3 to 4 sets of 10 reps or more, in order to lubricate joints and raise local muscle temperature.

7) For your working sets, select an appropriate weight that allows you to achieve your target repetition range in a safe & controlled manner.

Muscle worked during the Vertical Chest Press:

Primary Muscles: Pectoralis Major - Mid Sternal Fibres.
Secondary Muscles: Anterior Deltoids, Triceps, Serratus Anterior, Anconeus.
Stabilizing Muscles: Lateral Deltoids, Rectus Addominis, Transversus Abdominis, Forearm Flexors...