Twisting Chest Press

The twisting chest press adds an additional dynamic to the chest press, helping to put more strain on the inner chest. Doing so helps to stretch the inner chest fibbers which connect to the sternum, and thus helps to add a more appealing shape to the chest by pulling the sternum out. It is therefore a great exercise for those with Pectus Excavatum.


Preparation

Sit on seat and grasp stirrup to one side. Position elbow out to side, slightly lower than shoulder height. Position hand slightly narrower than elbow width, in front of upper arm. Lean forward in seat.

Execution

Push stirrup out in front of upper chest while turning torso away from pulley. Return stirrup and torso back to original position allowing torso to rotate back until slight stretch is felt through chest, shoulder or waist. Repeat.

Comments

The effective range of motion of Pectoralis Major is only about half of what it is in non-twisting movement.

Muscles

Target

Pectoralis Major, Sternal

Synergists

Pectoralis Major, Clavicular
Deltoid, Anterior
Triceps Brachii
Obliques
Serratus Anterior

Dynamic Stabilizers

Biceps Brachii, Short Head

Stabilizers

Rectus Abdominis

Antagonist Stabilizers

Erector Spinae

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