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Supine Chest Press
 
From: FM 7-22 October 2012
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STRENGTH TRAINING CIRCUIT, STATION 6: SUPINE CHEST PRESS
 
Purpose: This exercise strengthens the muscles of the chest, shoulders, and triceps muscles (Figure 9-41).
 
Starting Position: Supine position with the knees bent at 90 degrees and the feet 8 to 12 inches apart and flat on the ground. Hold the kettlebells in front of the shoulders using a pronated grip (palms facing up). The back of the upper arms should rest on the ground and the forearms should be perpendicular to the ground. The head is on the ground.
 
Cadence: SLOW
 
Count:
  1. Extend the elbows, raising the kettlebells until the upper arms are straight (not locked) and perpendicular to the ground.
  2. Return to the starting position.
  3. Repeat count 1.
  4. Return to the starting position.
 

Figure 9-41. Supine chest press
 
 
 
Check Points:
  • Keep the head on the ground throughout the exercise.
  • On counts 1 and 3, straighten, but do not lock the elbows.
Precaution: N/A
 
Movement to Station 7: Laterals (left). Refer to Chapter 10, Endurance and Mobility Activities, Figure 10-5.
 

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 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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