Supine chest press exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine chest press )

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Name of exercise  AROM shld press bil supine
Other names of exercise Supine chest press
Description of exercise Supine chest press is a strength training exercise that primarily targets the chest muscles, as well as the shoulders and triceps. It is performed by lying on your back on a bench or mat with your feet flat on the ground and holding a pair of dumbbells or a barbell above your chest. From this position, you push the weights up towards the ceiling, keeping your elbows slightly bent and your wrists aligned with your shoulders. Then, you slowly lower the weights back down to the starting position. This exercise helps to build upper body strength and can be modified for different fitness levels by adjusting the weight used.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back.
  • Hold arms at side, elbows bent, as shown.
  • Lift arms up and overhead.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral , Triceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Horizontal Adduction
    Type of Action Flexion, Extension, Adduction, Abduction, Elevation, Depression

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased upper body strength
  • Improved chest muscle definition
  • Targets multiple muscle groups
  • Can be done with various equipment
  • Can be modified for different fitness levels
  • Helps improve posture
  • Can be used for rehabilitation purposes
  • Can be incorporated into full body workouts
  • Can be done at home or in the gym
  • Can help prevent injury in other exercises

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Supine chest press exercise should be avoided in the following situations:If you have a shoulder injury or pain: This exercise puts a lot of strain on the shoulders, so if you have a shoulder injury or pain, it is best to avoid this exercise to prevent further damage.
  • If you have lower back pain: The supine position can put pressure on the lower back, so if you have lower back pain, it is best to avoid this exercise or modify it by placing a rolled towel or cushion under your lower back for support.
  • If you have a wrist injury: The chest press exercise requires a strong grip and puts pressure on the wrists. If you have a wrist injury, it is best to avoid this exercise or use wrist wraps for support.
  • If you are pregnant: During pregnancy, the body goes through many changes, and it is important to avoid exercises that put pressure on the abdomen. The supine chest press exercise can put pressure on the abdomen, so it is best to avoid it during pregnancy.
  • If you have any other medical condition: If you have any other medical condition that may be aggravated by this exercise, it is best to consult with your doctor before attempting it.Overall, it is important to listen to your body and avoid any exercise that causes pain or discomfort. It is always better to be safe than sorry and find alternative exercises that work for your body.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use an appropriate weight for your fitness level
  • Keep your back flat on the bench throughout the exercise
  • Keep your feet planted firmly on the ground
  • Engage your core muscles to stabilize your body
  • Keep your elbows at a 90-degree angle during the movement
  • Avoid locking your elbows at the top of the movement
  • Breathe evenly throughout the exercise
  • Keep your shoulders relaxed and away from your ears
  • Use controlled and smooth movements, avoiding jerky motions

    • Helpful in Diseases

  • Pectoral muscle strain
  • Shoulder impingement
  • Rotator cuff injury
  • Frozen shoulder
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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