Question

1. Please describe the appropriate ROM, breathing pattern, tempo and body position/alignment for the CHEST PRESS (be specific and use anatomical words)

Answer 1

Answer: Chest press is one of the upper body workout it mainly aims to train the pectorals, anterior deltoid, coracobrachialis, triceps brachi. This exercise is mainly practiced in the field of sports and fitness. It consist of lot of variations there are various procedure is to be followed to do the exercise in a perfect manner and to avoid mistakes.

It consist of two phases they are :

Eccentric phase: It is also known as lowering phase the main movements in this phase are horizontal shoulder abduction and elbow flexion.

Concentric phase: It is also known as lifting phase the main movements in this phase are horizontal shoulder adduction and elbow extension.

Procedure: Lie on the back in the bench the head, gluteus, scapula and back is to be rest on the bench and the knees is to be flexed. Hold the dumbbell or in case of barbell chest press hold the barbell with the forearm pronated and slowly lower the dumbbell or barbell towards the chest until the mild stretch feeling occurs in the pectorals after that lift the dumbbell or barbell in the upward direction.

ROM of joints during chest press: The main movements involved in the chest press is

In lowering phase:

The horizontal extension of shoulder

Elbow flexion

Scapula retraction

In lifting phase:

The horizontal flexion of shoulder

Elbow extension

Scapula protraction

In the dumbbell chest press the Range of motion of the upper arm is to be moved is 110 degrees and in the barebell chest press the Range of motion is 87 degrees. The combination of these above mentioned movement the ROM is to be measured.

Breathing pattern: While doing chest press breathing pattern is important. While lowering phase or lowering the dumb bell or barbell inhalation of breathe is to be done. And during the lifting phase exhalation is to be done.

Tempo and body alignment during chest press:

The tempo denotes that how fastly the weight is to be lifted. 3010 tempo is ideal for chest press. In 3010 the first number 3. 3 second is duration for eccentric phase and the second number is 0 so there is no rest after the eccentric phase and 1 second is the duration of concentric phase and the another 0 there is no rest after concentric phase they has to go for another repitation.

Body alignment is very essential for doing not only bench press it is for all the exercise. The correct body alignment is lie on the back in the bench the head, trunk , scapula, gluteus is to be rest on the bench and the lumbar arch is to be normal it would not increase or decrease and knee is to be flexed. And the forearm is to be pronated and wrist is to be neutral position and grasp the dumbbell or barbell. And the dumbbell or barbell is to be lower towards the chest until the mild stretch is feel is in the pectorals and lift the dumbbell or bareball in upward direction. If the alignment is not proper it leads to injury