How to Do a Seated Chest Press: A Hinge Health Guide
Learn how to do a seated chest press with proper form to strengthen your chest and arms. Explore benefits, variations, and tips from physical therapists.
Table of Contents
When it comes to improving strength and combating ongoing musculoskeletal (muscle and joint) pain, you might be overwhelmed by the number of exercises you can try. While incorporating a variety of movements, activities, and exercises into your day is great, one exercise may be of particular benefit if you are looking to target your chest, arms, or upper back: the seated chest press.
This move mainly targets your chest muscles, but it also engages your shoulders and triceps. You can do it with free weights, a chest press machine, or resistance bands — what we’ll demonstrate below.
Read on to learn more about the many possible benefits of the seated chest press, plus how you can incorporate it into your movement routine and modify the exercise to your current fitness level.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
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What Muscles Does the Seated Chest Press Target?
No matter how it’s performed, the seated chest press primarily targets your chest and arms. More specifically, it works the:
Pectoralis major (chest). This is the primary muscle targeted by the chest press. It’s a large chest muscle that helps move your arm across your body and assists in pushing movements like lifting and pressing.
Triceps brachii. This is a muscle on the back of your upper arm that primarily extends your elbow. It plays a big role in pushing and straightening movements.
Anterior deltoid. This is the front part of your shoulder muscle, responsible for lifting your arm forward. It assists in pressing and overhead movements.
Other muscles that are engaged to a lesser extent include the:
Serratus anterior, which is a muscle along the sides of your ribcage that helps rotate and stabilize your shoulder blades, especially when lifting your arms overhead.
Biceps brachii, or the front of your upper arm. It flexes your elbow and helps rotate your forearm, playing a key role in lifting and pulling movements.
Rotator cuff muscles, which are a group of four small muscles in your shoulder that help stabilize your shoulder joint during pressing movements.
Middle and lower trapezius and rhomboids, which are located in your upper back and play a role in stabilizing your scapula (shoulder blade) and upper back.
Seated Chest Press: Exercises and Modifications
Seated Chest Press
Want expert care? Check if you're covered for our free program →To do a seated chest press:
Start by sitting in a chair.
Wrap a non-looped resistance band (also known as a therapy band) around your upper back and hold each end of the band with your hands.
Keep your arms relaxed at your sides with your elbows bent to 90 degrees.
Extend your arms straight out in front of you at chest height to stretch the band.
Relax your arms back to the starting position.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Seated Chest Press Modifications
Want expert care? Check if you're covered for our free program →To make the seated chest press easier:
Increase slack. Perform the exercise with more slack in the band to reduce resistance and make each press feel lighter.
Decrease resistance. Use a lighter band when performing the exercise to make each press more manageable and reduce muscle strain.
To make the seated chest press harder:
Increase resistance. Use a heavier band to add resistance and make the exercise more challenging.
Adjust your hands. Adjust the placement of your hands on the band to add resistance when you extend your arms to create more tension and intensify the challenge for your chest, shoulders, and triceps.
You can apply one of the above modifications to make the seated chest press easier or harder, or multiple modifications at once.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Seated Chest Press Benefits
The seated chest press helps strengthen your chest, shoulders, and triceps, which are all critical muscles for many everyday activities. By improving strength in these areas, the seated chest press can make many daily tasks easier and less painful, including:
Pushing objects. Whether it’s pushing a heavy door open at the mall, sliding furniture, or rolling a loaded shopping cart, having strong muscles makes pushing objects easier and can help you avoid injury.
Lifting and carrying. While you may use your leg and back muscles more when carrying heavier objects, your chest and arms have to assist, especially when carrying something close to your body (like a heavy box or a toddler).
Placing items on high shelves. This requires you to extend your arms, which involves your chest and tricep muscles.
Household chores. Vacuuming rugs, scrubbing surfaces, mopping floors, and doing yard work all involve pushing motions that benefit from a strong chest.
Driving. Believe it or not, turning the steering wheel and other driving actions can be more comfortable with stronger chest and arm muscles.
Recreational activities, especially certain sports. Playing sports like basketball, tennis, or even pushing off in swimming can benefit from a stronger chest.
PT Tip: How to Do a Seated Chest Press Safely
When it comes to exercising safely, remember that there’s no single "perfect form" required to avoid injury. The human body is incredibly adaptable, and there are many ways to perform a movement safely and effectively. Instead of striving for rigid perfection, focus on tuning into your body, moving in ways that feel stable, and adjusting as needed. Here are a few tips from physical therapists to keep your seated chest press safe and effective:
Start with the right resistance. Choose a resistance band that feels manageable for you. A lighter band helps you get comfortable with the movement, while a heavier band can be used once you feel stable and controlled.
Control the movement. Perform each press with a controlled, steady motion. Avoid rushing or jerking the band, which can add strain to your shoulders and elbows.
Sit with a stable base. Keep your feet flat on the ground, shoulder-width apart, and maintain a comfortable posture. Sit up straight with a slight bend in your elbows at the starting position.
Listen to your body. If you feel any discomfort in your shoulders or arms, pause and adjust your position. Minor tweaks, like adjusting hand placement or slack in the band, can often make a big difference.
Seated Chest Press vs. Bench Press: What’s the Difference?
It’s common to compare or even confuse the seated chest press with the bench press since both exercises target your chest and upper body muscles. However, each has unique features and benefits:
A seated chest press is performed in an upright position using a machine or resistance bands. It primarily targets your chest while also working your shoulders and triceps. It’s often an ideal exercise for beginners or anyone who prefers extra support, as it minimizes the need for core and shoulder stabilization.
A bench press is typically done lying on a flat bench with dumbbells or a barbell. It also strengthens your chest, shoulders, and triceps, but it requires more stabilization from your core and back, giving it an edge for building full-body strength. A bench press requires a bit more muscular control, making it a good fit for those with more weight lifting experience.
Both exercises are effective for building upper body strength. It’s really just a matter of your comfort level, goals, and available equipment.
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Muyor, J. M., Rodríguez-Ridao, D., & Oliva-Lozano, J. M. (2023). Comparison of Muscle Activity between the Horizontal Bench Press and the Seated Chest Press Exercises Using Several Grips. Journal of Human Kinetics, 87, 23–34. doi:10.5114/jhk/161468
Pectoralis major. (n.d.). Physiopedia. Retrieved from https://www.physio-pedia.com/Pectoralis_major