ClubHooligan.com - Burning it up at both ends

Web posted October 4, 2007

The narrow grip

Nancy Cole
McClatchy Newspapers

Ronna Gradus / Miami Herald

Get a grip: Nancy Cole demonstrates the second step of a chest press.

Push-ups, bench presses and flyes are traditional exercises that strengthen your pectoral muscles. Some of the chest machines in the gym can help you move more weight in a controlled manner and can be a great addition to your upper body workout. The seated chest press machine can be used by the novice and the experienced. There are two traditional grips that can be employed on this machine, the wide horizontal grip or the narrow vertical grip (demonstrated in this exercise). Using the narrow grip will recruit the assistance of the triceps.

To perform this exercise, adjust the seat height to a level where once seated your upper chest is aligned with the horizontal levers. Then, with your upper back firmly against the seat back, have your chest out and your shoulders back and down. Your feet should be firmly planted on the floor (if they reach). Then, with your hands in line with your middle chest, grasp the vertical levers so that your palms are facing in.

While looking forward, exhale and push the levers out and up in an explosive manner. Keep your elbows in and extend your arms fully until just before they lock out at the elbows. Next, inhale and slowly and deliberately return to the starting position. The weight should be challenging enough to fatigue your muscles in the eight to 15 repetition range.