Flat Chest Press

Video Guide

Watch how to set up and use this equipment.

Muscles Trained

Set Up

1. 1Load both sides evenly.
2. 2Lie back on the pad with your head supported and feet planted.
3. 3Choose one of the knurled grip positions.
4. 4Grip the handles with your shoulder blades set against the pad.

How to Use It

1. 1Brace and press the handles upward.
2. 2Stop before locking your elbows.
3. 3Lower under control to a comfortable stretch.
4. 4Keep your feet planted and your back on the pad throughout.

Helpful Tips

• Each arm moves independently — press evenly.
• Use a controlled tempo.
• Do not let the weights slam together at the top.
• Start light while you dial in the grip and range.