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Chest Press in Sitting Position

  1. Insert anchor at midpoint of door. Position ball or chair 1-2 feet away from door.
  2. Sit on top of ball or chair with back towards door, and grab handles in each hand.
  3. Press feet firmly in ground, hip distance apart for better stability.
  4. Lift elbows and hands just below shoulder height so elbows are completely bent and pointing back, palms down. Sit tall with core engaged.
  5. To start, take a deep breath, then exhale and press both arms forward until arms fully extend.
  6. Inhale and slowly release to start position.
  7. Repeat for desired number of reps.