7
War Machine®
Chest Press
Muscles Targeted:
Chest, Shoulders, Triceps, Upper Back, Core
Preparation
• Position Handles in Neutral Position so
that Heel Strap is 12”-14” off the ground.
• Stand at an 80 degree angle from the
ground (standing straight up will put
you at a 90 degree angle) and grasp
both handles.
(
A
)
• Keep body aligned and core tightened
to ensure proper posture
• Place feet shoulder width apart
Execution
• Slowly lower chest towards hands, similar
to doing a push up, keeping core tight
and body aligned
(
B
)
• Return to beginning position
• Progression
n
Single Arm Press:
Keep one arm
extended and static, with a slight
bend in the elbow, while other arm
executes a chest press
(
C
)
n
Full Rotation Press:
Keep one arm
extended and static, with a slight
bend in the elbow, while other arm
presses elbow to shoulder, then
rotate body and look over your
shoulder while arm slowly opens
up to full extension
(
D
)
A
B
C
D
