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Chest press

Set up:

  • Multistation: lay on your back in a position where the the machine handles are directly above your chest
  • Fitball: Roll out onto the ball with both the head and beck supported. Knees should be at 90 degree angles with feet shoulder width apart.
  • Bench: Lay back on the bench with your head and neck supported. Knees should be at 90 degrees of less (knees above hips), resting on the ground, a step of the bench.


  • Hold weights in each hand just above the chest. when using free weights get a partner to spot you.
  • Activate your core muscles to support your back throughout the exercise.
  • Extend the arms outwards towards the ceiling, with your weights, keeping the elbows slightly bent.
  • Lower and press for 15-20 reps x 2 sets using light weight.