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Guideline for correct pushing exercise pattern. (Shoulder position)

Here are instructions for performing a chest press, which is a popular exercise for targeting the chest muscles:

1. Setup:

- Start by sitting on a flat bench with your feet planted firmly on the floor.

- Position yourself in a way that your back is supported by the bench, and your shoulder blades are in contact with the surface.

- Hold a dumbbell in each hand or grasp the barbell with an overhand grip slightly wider than shoulder-width apart.

2. Starting Position:

- Lift the dumbbells or the barbell off the rack (if using a barbell) and extend your arms fully above your chest, with your palms facing forward.

- This is the starting position for the exercise.

3. Movement:

- Slowly lower the dumbbells or the barbell towards your chest in a controlled manner while keeping your elbows at a 50-70 -degree angle.

- Breathe in as you lower the weights, maintaining stability and control throughout the movement.

- Aim to bring the weights to around chest level or slightly below, without bouncing them off your chest.

- Pause briefly at the bottom of the movement, feeling a stretch in your chest muscles.

4. Return to Starting Position:

- Push the weights upward using your chest muscles, while exhaling and keeping your movements smooth.

- Fully extend your arms back to the starting position, but avoid locking out your elbows to maintain tension in your muscles.

- Squeeze your chest muscles at the top of the movement for an extra contraction.


- Maintain proper form and control throughout the exercise. Avoid excessive arching of the back or lifting the hips off the bench.

- Keep your shoulders stable and avoid shrugging or rolling them forward during the movement.

- Engage your core muscles to maintain stability and support your body throughout the exercise.

- Choose weights that challenge you but still allow for proper form and control. Gradually increase the weight as your strength improves.

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