BLOCKWORK
Free demo. One exercise. The full plan includes all 7 exercises and 24 sessions.

BROWSER WORKOUT COMPANION

Seated chest press

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Seated chest press start and finish positions
Weight stack shown at rest in both positions; handle position shows the movement.

Set up

  1. Adjust the seat so the handles meet the middle of your chest. Keep your feet planted and back against the pad.
  2. Wrap your thumbs around the handles and line your wrists up with your forearms.

The movement

  1. Press forward smoothly without lifting your shoulders or arching away from the pad.
  2. Return the handles under control; stop before the upper arms are forced far behind the body.

Move the handles; keep your body supported.

Check: Your head and back stay steady while the arms move.

Avoid: Do not reach by rounding the shoulders off the back pad or sharply locking the elbows.

Today's workout

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If you feel unwell or have pain

Stop the whole session if you feel unwell, faint, dizzy or light-headed, unusually short of breath, or have a racing or irregular heartbeat. Call local emergency services immediately for chest pressure or discomfort (including pain spreading to an arm, jaw or back), severe breathing difficulty, or a racing/irregular heartbeat with breathlessness, dizziness or faintness. Do not wait for these symptoms to settle. If that combination has stopped, seek urgent medical advice. Get medical advice before restarting after these symptoms. Stop any movement that causes sharp or worsening pain.

Blockwork Beginner Gym Plan

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