Whether you take it to the floor or the bench, over­haul your up­per-body power with this press

Women's Health (UK) - - CONTENTS -

Learn to master the chest press

Imag­ine the ‘I must, I must, I must in­crease my bust’ move got an adult makeover and you have the chest press. For­get about grow­ing a pair (face it, if you’re past pu­berty, your cup mea­sure­ment is pretty much set – and there’s ob­vi­ously no right or wrong size) and re­alise this move is a win­ner. Chest presses im­prove power when it comes to sports per­for­mance. Got a Tough Mud­der com­ing up? Taking on a triathlon? Add this to your gym regime now. Plus, in­creased bone den­sity (to safe­guard against os­teo­poro­sis) and im­proved up­per-body flex­i­bil­ity are both added perks. ‘In this sim­ple move, you’re en­gag­ing sev­eral of the mus­cles in the front up­per shoul­der, ribcage and triceps,’ says personal trainer Mare­lize Es­ter­huizen. And yes, to hark back to that school­yard re­frain, the chest press does ac­tu­ally perk your girls up a lit­tle. ‘Re­mem­ber that mus­cles re­spond best to a chal­lenge, so don’t be afraid to lift heavy,’ says Es­ter­huizen. ‘But,’ adds sports phys­io­ther­a­pist Ria San­den­bergh, ‘it’s also im­por­tant to give your mus­cles a break, so do this move three times a week with a rest be­tween train­ing days. Aim for two sets of five to eight reps.’


Your joints are hy­per­mo­bile or you’re prone to shoul­der in­juries.

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