Supine Chest Press

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.

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