Lever Lying Chest Press
Complete guide to Lever Lying Chest Press. Learn proper form, technique, and execution. Targets Chest. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Lever Lying Chest Press
Add the appropriate amount of weight.
Lie back on the bench and plant your feet flat on the floor.
Grip the bar with both hands.
Retract your shoulder blades, engage your abs, and take a breath.
Press the bar upward until your arms are fully extended, exhaling at the top.
Slowly lower the bar back down toward your chest as you breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |