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Flat Chest Press
beginnerPectoralis Major, Anterior Deltoid, Triceps
The flat chest press is the foundational chest exercise. It mimics the bench press but with guided movement for safety.
How to Perform
- 1Adjust the seat height so handles align with mid-chest
- 2Sit with your back flat against the pad
- 3Grip the handles with palms facing forward
- 4Push the handles forward until arms are almost fully extended
- 5Slowly return to the starting position with control
- 6Repeat for desired number of reps
🫁 Breathing
Exhale forcefully as you push the handles away from your chest. Inhale slowly as you bring the handles back.
Sets & Reps
3 sets × 12-15 reps @ light weight
Rest: 90 sec
📏 Height Adjustment
shortSeat position 3-4, handles at mid-chest
mediumSeat position 5-6, handles at nipple line
tallSeat position 7-8, handles at lower chest
✅ Do's
- ✓Keep your back flat against the pad
- ✓Exhale as you push, inhale as you return
- ✓Maintain a slight bend in your elbows at full extension
- ✓Keep your feet flat on the floor
- ✓Use a controlled tempo — 2 seconds up, 3 seconds down
❌ Don'ts
- ✗Don't lock out your elbows fully
- ✗Don't let the weight slam back
- ✗Don't arch your lower back excessively
- ✗Don't flare your elbows above shoulder height
- ✗Don't use momentum — keep it controlled
⚠️ Safety Warnings
• If you have shoulder impingement, reduce range of motion
• People with rotator cuff issues should use lighter weight
• Stop immediately if you feel sharp pain in the shoulder joint
🎯 Benefits
- →Builds chest strength without needing a spotter
- →Guided path reduces injury risk for beginners
- →Easy to progressively overload with weight stack
- →Great for muscle isolation and mind-muscle connection