Chest Press - Army PRT

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STANDARD

The Chest Press develops strength in the arms, shoulders, and chest muscles.

Figure 15-16 breaks down the exercise as a Soldier conducts it:

The starting position for the Chest Press is the Sitting position with the knees bent at 90 degrees and feet flat on the floor.

From the starting position, stay seated with the feet firmly on the ground.

Adjust the seat so a 90-degree angle is formed between the upper and lower arms with the shoulders directly below the handgrips.

Place the hips, low back, shoulders, and head firmly against the seat back with the eyes looking straight ahead.

Maintain a natural arch in the lower back.

Select the appropriate weight and ensure the pin is secure in the weight stack.

● On count 1, push upward until the arms are fully extended but not locked.

● On count 2, return to the starting position.

Repeat this movement for the correct number of repetitions and sets required to meet the goal of the strength machine session.

The modified Chest Press is performed the same as the chest press, but it uses a much smaller range of motion.

The elbows will not flex below 90 degrees as the resistance is lowered, nor will they fully straighten when the resistance is raised.

As the Soldier’s condition improves, the range of motion and resistance may gradually increase until the exercise is performed to standard.

However, do not increase both of these factors at the same time.

The Single-Arm Chest Press is performed in the same way as the Chest Press, using only one arm at a time (see figure 15-17).

The range of motion and resistance is decreased for the injured side.

The Single-Arm Chest Press is used to maintain a heavy resistance on the good side, reduce the resistance on the injured side, or both.