Chest press while standing or sitting

You can perform this exercise standing or sitting with support. It is considered a fundamental exercise for developing shoulder muscles. Avoid excessive arching, as it can lead to back injuries. Unlike the behind-the-head press, the anterior deltoid works harder.

Sitting is generally more convenient when using dumbbells, as the bench restricts your ability to lean your head back at the beginning of the barbell press.

Nuances and Mistakes

1. The barbell press from the chest is the most important exercise for developing the shoulder girdle. I believe it is better to perform this exercise standing. However, if you have back problems, you should do it seated with back support.

2. When performing while standing, make sure your pelvis is slightly pushed out. This means that it should be positioned slightly behind your heels. This position helps avoid excessive arching in the lower back. If you excessively arch and push your pelvis forward, you can easily injure your lumbar region.

3. The barbell should be pressed along a trajectory that has the barbell above your head or slightly behind it at the top position, but not in front.

4. When lowering, the bar should ideally touch the upper part of your chest. No pause is necessary at the bottom. As soon as the bar touches your chest, press it immediately.

5. The elbows should be slightly pushed forward (at the bottom position) so they are slightly in front of the barbell. This means that the forearms should be aligned with the trajectory of the weight's movement.

6. The pressing should be done along the straightest possible trajectory. To avoid going around your head, simply lean your head slightly back.