1. Find a comfortable grip that is wider than shoulder width.
2. Keep the bar centered over mid-chest thru the entire pressing movement.
3. Don't touch the chest with the bar.
4. Exhale on the press.

Pectoral Muscles

The pectoral is a term relating to the chest. The "pectoralis major" is a large, fan-shaped muscle that covers much of the front upper chest. It begins at the breastbone (sternum) and the cartilage of the second to the sixth ribs and is attached to the collarbone (clavicle) to converge on the upper arm bone (humerus) just below the shoulder. Its main use is in moving the arm across the body. The "pectoralis minor" is a smaller, triangular muscle beneath the pectoralis major. It stems from the third to fifth ribs and converges at the shoulder blade (scapula), which it moves up and down.

Triceps Brachii Muscles

The triceps brachii has three heads (connective immovable muscle) and is the only muscle on the back of the upper arm. It connects the humerus (upper arm bone) and the scapula (shoulder blade) to the ulna (longest of the forearm bones) and is the primary extensor of the elbow. The three heads are the "lateral," the "medial," and the "long head.

Deltoid Muscles

The deltoid is the triangular muscle of the shoulder that forms the rounded flesh of the outer part of the upper arm. It passes up and over the shoulder joint. The wide end of the triangle is attached to the shoulder blade (scapula) and the collarbone (clavicle). The apex of the triangle is attached to the upper arm bone (humerus), about halfway down its length. Its strongest point is the central section, which raises the arm sideways. The front and back parts of the muscle twist the arm. The ligaments which connect the muscles to the bone endings are called "deltoid ligaments." Deltoid comes from the Greek word "deltoeides," meaning shaped like a (river) delta.

        Cathe TV

Click here to watch a video clip with detailed instructions on how to correctly perform this exercise.

Microsoft Media Player Required

^{coming soon!}
PC Users  ( 56k | 100k | 200k )
 MAC Users ( 56k | 100k | 200k )