All Exercises
Chest Press
Strengthens the chest, shoulders, and triceps through a pressing motion performed lying on the floor.
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Main Muscles
- Chest
Supporting Muscles
- Abs
- Shoulders
- Triceps
Workouts with this exercise
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How to perform
- Lie on your back with knees bent, holding an AguaForce weight in each hand at chest level, elbows bent
- Press both weights straight up above your chest until your arms are extended
- Pause briefly at the top
- Lower back down with control until your elbows are near the floor, then repeat
Tips
- Keep your wrists stacked directly above your elbows
- Press evenly with both arms to keep the weights level
Chest Press FAQ
What muscles does the chest press work?
The chest press mainly works your chest, with your abs, shoulders and triceps supporting the movement.
How much water should I put in the weight for the chest press?
Fill both AguaForce weights to about 4–8 lb each, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the chest press should I do?
Aim for 3 sets of 10–12 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.