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Chest Press
 
From: FM 7-22 October 2012
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STRENGTH TRAINING MACHINE DRILL, EXERCISE 4: CHEST PRESS
 
Purpose: This exercise develops strength in the arms, shoulders, and chest muscles (Figure 6-30).
 
Starting Position: Seated position with the feet firmly on the ground. The seat is adjusted so a 90-degree angle is formed between the upper and lower arms with the shoulders directly below the handgrips. The hips, low back, shoulders, and head are firmly against the seat back with the eyes looking straight ahead. A natural arch is maintained in the lower back. Select the appropriate weight and ensure the pin is secure in the weight stack.
 
Cadence: SLOW
 
Count:
  1. Push upward until both arms are fully extended, but not locked.
  2. Return to the starting position.
 
 

Figure 6-30. Chest press

 

 

Check Points:

  • Feet remain on the ground, with hips, back, shoulders, and head firmly on the bench.
  • Keep the head and neck in a neutral position, looking straight ahead.
  • Exhale on count 1 and inhale on count 2.

Precaution: Do not arch the back or allow the hips to rise off the bench.

 

From: FM 7-22 October 2012 

  (Page last modified Feb 1, 2013)

 
 
 
ArmyPRT.com is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
 
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
     
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
     
   
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