Lever Chest Press

Setup

1. 01Set the seat so the handles line up with mid-chest at the start position.
2. 02Sit tall with the back and head against the pad and feet planted.
3. 03Grip the handles with wrists straight and shoulder blades pulled back and down.
4. 04Use the foot assist lever, if fitted, to bring the handles into the start position.

Execution

1. 01Press the handles forward until the elbows are extended without slamming into lockout.
2. 02Keep the chest tall and shoulder blades set against the pad.
3. 03Lower under control until a comfortable stretch is felt across the chest.
4. 04Reverse without bouncing out of the bottom position.

Checkpoints

• -Handles track level with mid-chest.
• -Shoulder blades stay against the pad instead of rolling forward at lockout.
• -Wrists stay neutral and stacked behind the handles.
• -The weight stack or plates never crash down between reps.

Common mistakes

• -Setting the seat too low so the press turns into a decline and strains the shoulders.
• -Reaching the shoulders forward at lockout and losing the pec stretch-to-squeeze.
• -Using partial reps in the strongest range only.
• -Arching away from the pad to press bigger weights.