Chest Press (Sled)

A compound upper body movement using a sled machine where you press handles forward to develop chest, shoulder, and tricep strength.

Instructions

1. Load the sled machine with the desired weight.
2. Sit upright with your back firmly against the backrest, feet flat on the floor.
3. Grasp the handles with hands slightly wider than shoulder-width, palms facing forward.
4. Position the handles at chest height; they should be at approximately the same level as your midchest.
5. Push the handles forward by extending your elbows and contracting your chest, shoulders, and triceps.
6. Drive the handles forward until your arms are nearly fully extended, without locking your elbows.
7. Pause briefly at the end of the pressing motion.
8. Slowly return the handles to chest height, controlling the eccentric phase.
9. Repeat for the prescribed number of repetitions.

Tips

• Maintain steady contact with the backrest throughout the movement; avoid lifting your torso.
• Keep your shoulders packed and avoid excessive shrugging during the press.
• Use a controlled tempo; never bounce the weight at the bottom of the movement.
• Full range of motion allows the chest to stretch and contract maximally.
• Select a weight that allows strict form throughout all repetitions.
• Vary hand position slightly to target different areas of the chest and shoulders.