Vertical Chest Press

Starting Position

1. Sit in the seat and press your back against the backrest.

2. Adjust the seat height so that the handle is at the center of your chest.

3. Hold the handle with both hands and keep your elbows slightly bent at your sides.

Proper Form

1. Tense your chest and push the handle forward and upward to extend your arms.

2. Do not fully lock your arms; feel the chest contraction briefly at the peak.

3. Slowly return the handle to the starting position and feel the stretch in your chest.

4. Repeat the same movement without any momentum.

Breathing Technique

Exhale when pushing the handle out, and inhale when pulling the handle back.