Standing Chest Press

준비 자세

1. 01Load the lever arms evenly and set the handles at mid-chest height.
2. 02Stand in a staggered stance with the rear foot braced against the platform or floor.
3. 03Grip the handles with wrists neutral and elbows angled about 45 degrees from the torso.
4. 04Brace the trunk so the ribs stay stacked over the pelvis.

수행

1. 01Press both handles forward until the elbows are extended without rounding the upper back.
2. 02Keep the hips and shoulders square to the machine as you press.
3. 03Return the handles under control until the hands are near the chest.
4. 04Reset the brace before the next rep.

체크포인트

• -The whole body stays rigid; the arms do the moving.
• -Wrists stay stacked in line with the forearms.
• -The rear heel drives into the floor throughout the set.
• -The chest stays proud rather than caving at lockout.

흔한 실수

• -Leaning the whole body into the handles instead of pressing with the arms.
• -Standing square-footed and getting pushed backward by the load.
• -Shrugging the shoulders toward the handles at lockout.
• -Letting the lever arms crash back to the stops between reps.