Chest Pressdown

Muscles worked

Setup

1. Lie flat on your back on a firm surface with your knees bent and feet flat on the floor.
2. Position your arms out at a 45-degree angle from your torso with your elbows bent at 90 degrees.
3. Tuck your shoulder blades down and back, ensuring your upper back is firmly in contact with the floor.

How to do it

1. Inhale deeply to brace your core and prepare for the movement.
2. Exhale forcefully as you drive your elbows and triceps down into the floor as hard as possible.
3. Hold this peak contraction for 2-3 seconds, focusing on squeezing your chest muscles together.
4. Inhale as you slowly release the pressure, maintaining control until the muscles are relaxed.

Form checklist

• Keep your lower back pressed into the floor to avoid arching.
• Ensure your shoulders stay down and away from your ears.
• Focus the downward pressure through the elbows rather than just the hands.
• Keep your neck neutral and your gaze fixed on the ceiling.

Pro tips

• Visualize trying to drive your elbows through the floor to lift your chest toward the ceiling.
• Focus on the 'inner' chest squeeze by imagining your biceps are moving toward each other as you press.

Make it harder

• Increase the hold duration to 5-10 seconds per repetition to maximize time under tension.
• Perform the movement with straight arms extended out to the sides to increase the lever length and difficulty.

Frequently asked

What muscles does the chest pressdown work?

The chest pressdown primarily targets the pectorals, and also works the serratus anterior and triceps as secondary muscles.

What equipment do you need for the chest pressdown?

The chest pressdown requires no equipment — just your body weight.

Is the chest pressdown good for beginners?

The chest pressdown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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