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Chest press is a type of exercise that is good for building upper body muscle strength. In order to get more optimal benefits and minimize injury, you need to do this exercise correctly.
Chest press is an exercise that requires special equipment as a tool help. This exercise is able to shape and build strength chest muscles, shoulder muscles, and triceps muscles on the arm.
By doing chest press exercises regularly, body strength, especially the muscles in the chest and arm area, will increase. This exercise should be supervised by a trainer to prevent injury.
Various Benefits Chest Press You Need to Know
The following are some of the benefits of chest press which you can get if you do it regularly and correctly:
1. Increases body strength
As already mentioned, chest press is an exercise technique to strengthen body strength, especially the upper body. The reason is, this exercise focuses on training the chest muscles, shoulder muscles and triceps muscles in the arms.
By training these muscles, it becomes easier for you to do certain activities, such as pushing heavy objects.
2. Improves bone health and strength
Doing the exercise chest press routinely and appropriately can improve bone health and bone strength. This is because the weight on the chest press tool provides pressure in the bones, so that their strength and density are better maintained.
3. Improve body fitness
Exercise chest press is also able to improve body fitness. This exercise will increase muscle mass and eliminate body fat if done regularly. That way, your body will become stronger and fitter.
4. Supports other exercises
As mentioned that the chest press exercise focuses on the strength of the biceps, shoulder muscles and back muscles. This is very useful for supporting muscle ability in doing sports that involve swinging the arms, such as badminton, tennis, and swimmingswimming.
5. Increase self-confidence
In addition to supporting other sports and improving body fitness, chest press training span>can also increase a person's self-confidence. If done regularly, this exercise will form an athletic body.
In addition, chest press includes strength training that can reduce body fat and build muscle in the chest, shoulders and arms. That way, the muscles in that area will also become firmer and stronger.
How to Do a Chest Press
To get maximum results, you need to do chest press correctly. This is also to prevent injury. The following are the steps for doing chest press:
- Make sure you have set the weight on the tool chest press according to comfort and body capabilities.
- Sit with your feet shoulder-width apart.
- Hold the tool handle chest press firmly with your thumb wrapped around the handle.
- Push tool chest press slowly, hold for 3 seconds, then release again slowly.
You can repeat this exercise for 3 sets with each set consisting of 10–12 repetitions.
You can also do the chest press exercise with various variations, including incline, cable, seated, standing, and plate-loaded. Each of these variations can train different muscle strengths, but not apart from the chest muscles.
To avoid injury or unwanted things, do warm up for 5–10 minutes before doing chest press. After that, do a cool down at the end of each session. You can do chest press for 2–3 times a week and balance it with shoulder strengthening exercises.
In addition to doing chest press exercises, You also consume high protein foods, drink low-fat milk, get enough rest, stop smoking, and drink less alcoholic drinks to keep your body fit.
When you want to get the benefits of chest press i> but have experienced or are currently experiencing an injury to a certain part of the body, such as the arm or shoulder, you should consult doctor first to get advice on safe exercises according to your condition, including the right way to do them.
Label : Healthy living
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