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Gym alternative: Vertical chest-press machine

Sit so that the center of your chest lines up with the center of the horizontal set

of handlebars. Press down on the foot bar so that the handles move forward.

Grip the horizontal handles and push them forward, straightening your arms.

Lift your feet from the foot bar so that the weight of the stack transfers into

your hands. Slowly bend your arms until your elbows are slightly behind your

chest (see Figure 14-8), and then push the handles forward until your arms are

straight. After you complete the set, put your feet back on the foot bar and let

go of the handles before you lower the weight stack all the way down.

Photograph by Sunstreak Productions, Inc.

Dumbbell shoulder press

The dumbbell shoulder press targets your shoulders, placing some emphasis

on your triceps and upper back. Use caution if you have lower-back, neck, or

elbow problems.

Getting set

Hold a dumbbell in each hand and sit on a bench with back support. Plant

your feet firmly on the floor about hip-width apart. Bend your elbows and

Figure 14-8:

The vertical

chest-press

machine is

our pick for

a gym

alternative

to the

dumbbell

chest press.

224 Part IV: Lift and Curl: Building a Stronger Bod with Weights