Description
Horizontal push to develop the pectorals with strong involvement of the triceps.
01 · Setup
Set up the movement
- Seat and backrest ruler to align hands with the thrust axis.
- Feet stable on the ground, glutes and upper back fixed.
- Shoulder blades tight and lowered, chest out.
- Elbows approximately 45-60 degrees from the chest.
- Wrists aligned with forearms.
- Adjust your position so that your hands are at mid-chest height.
02 · Execution
Perform the rep
- Go down in control towards the middle of the chest.
- Pause briefly at the bottom with no bounce.
- Push in a stable trajectory to above the shoulders.
Technique cue
Fixed shoulder blades and stable trajectory with each repetition.
Common mistakes- elbows too open to 90 degrees
- bounce on the chest
- wrists broken back
- buttocks that come off
- descent too fast
Safety notes
Risks of poor execution
- The guided trajectory reduces instability but not range of motion errors.
- A descent that is too deep can overload the front of the shoulder.