WEIGHTED BAR
MANUAL & EXERCISE GUIDE
While the chest press is traditionally performed on a bench, there’s
no reason you can’t perform one on the floor. Alternate between a
set of chest presses and a set of pushups to really burn out your pecs.
Most body bars alone aren’t heavy enough to really target this muscle
group. Perform three sets of
15 repetitions
with a set of 8 pushups
performed between each set of presses.
Lie on the ground on
your back, your knees
bent and your feet
planted on the floor.
Hold the body bar in both
hands so that it’s crossing
your chest, your palms
facing toward your hips,
your elbows bent and in
toward your sides.
Press the bar directly up
over your chest, stopping
just before your elbows
straighten out.
Reverse the movement
and carefully lower the
bar back toward
your chest.
CHEST PRESS
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2
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