The Vertical Chest Press Weight Lifting Exercise

Series Summary

The first weightlifting World Championship occurred in London on March 28th , 1891 but weightlifting traces back in history to the ancient Greeks and Egyptians where we find weightlifting used to judge human strength. In the Twenty-First Century weightlifting is as popular as ever, with many events in the Olympics and thousands of gyms all across the world. There are many exercises for almost every muscle you can name and a correct and an incorrect way to workout those muscles. Proper technique is essential to an efficient, and safe strength training program. In this free video series learn from Kirk Watt, Fitness Director for VISION FIT with 12 years experience in personal training and nutritional guidance, as he demonstrates essential beginning weight lifting exercises and their proper form. Each video clip will show you different exercises that will help you to build your own weightlifting program.

Video Transcript

"In this clip we will be talking about the vertical chest press. It is the beginner’s workout exercise but it will still give you quite the exercise, quite the pump in the chest. Couple of things that are important: make sure the seat height is to your height that fits you perfectly, usually judge that by the bar height, right here along the midline of your chest. If you are too low you can exercise the shoulder, if you are too high you are not really going to get anything out of deal, so make sure that the seat is fitting you perfectly for this exercise. Adjust your weight, do not get to go too heavy, please do not go too heavy it hurts yourself, okay. The next thing is if it has the assistant for the push up use it, push into play just like that, very simple. Once you are ready to go, take your feet up, set them on the floor nice and comfortable, arch your back and elevate your chest. Take your time, return and press, return and press, inhale on the down, exhale on the up, it is that simple. Try to rep out at least 10-15 reps depending on what your training is but 10-15 wraps is always a solid way to train. Anything more it gets a little bit too much endurance, anything less does not really do anything for you. So it's that simple. When you are done, again use the foot press to get out, assist yourself so you do not harm your shoulders, let it back nice and slow and there it is, you are done, the vertical chest press."