Comment faire une presse de poitrine assise : Guide Hinge Health

Lorsqu'il s'agit d'améliorer la force et de lutter contre la douleur musculosquelettique (muscles et articulations), vous pouvez être submergé par le nombre d'exercices que vous pouvez essayer. Bien qu'il soit bon d'incorporer une variété de mouvements, d'activités et d'exercices dans votre journée, un exercice peut s'avérer particulièrement bénéfique si vous cherchez à ciseler votre poitrine, vos bras ou le haut de votre dos: la presse à poitrine assise. 

Ce mouvement sollicite principalement les muscles de la poitrine, mais aussi les épaules et les triceps. Vous pouvez le faire avec des poids libres, un appareil de pressage de la poitrine ou une bande de résistance - ce que nous allons démontrer ci-dessous.

Lisez la suite pour en savoir plus sur les nombreux avantages possibles du développé couché, ainsi que sur la façon dont vous pouvez l'intégrer à votre programme de mouvements et modifier l'exercice en fonction de votre niveau de forme physique actuel. 

Vous souhaitez bénéficier d'un programme personnalisé de thérapie par l'exercice? Renseignez-vous sur le programme de thérapie numérique par l'exercice de Hinge Healthet voyez si vous pouvez en bénéficier.

Quels sont les muscles sollicités par la presse thoracique en position assise? 

Quelle que soit la façon dont elle est exécutée, la presse à poitrine assise muscle principalement votre poitrine et vos bras. Plus précisément, il s'agit de la : 

• Grand pectoral (poitrine). C'est le principal muscle ciblé par la presse thoracique. Il s'agit d'un grand muscle thoracique qui aide à déplacer le bras le long du corps et à effectuer des mouvements de poussée tels que le soulèvement et la pression.

• Triceps brachii. Il s'agit d'un muscle situé à l'arrière de votre bras qui sert principalement à étendre votre coude. Il joue un rôle important dans les mouvements de poussée et de redressement.

• Deltoïde antérieur. Il s'agit de la partie antérieure du muscle de l'épaule, responsable de l'élévation du bras vers l'avant. Il facilite les mouvements de pression et les mouvements au-dessus de la tête.

Les autres muscles qui sont sollicités dans une moindre mesure sont les suivants : 

• Le Serratus anterior, muscle situé sur les côtés de la cage thoracique, contribue à la rotation et à la stabilisation des omoplates, en particulier lorsque vous levez les bras au-dessus de la tête.

• Le biceps brachial, c'est-à-dire l'avant du bras. Il fléchit le coude et aide à la rotation de l'avant-bras, jouant ainsi un rôle clé dans les mouvements de levage et de traction.

• Les muscles de la coiffe des rotateurs, qui sont un groupe de quatre petits muscles de l'épaule qui aident à stabiliser l'articulation de l'épaule pendant les mouvements de pression.

• Les trapèzes moyens et inférieurs et les rhomboïdes, qui sont situés dans le haut du dos et jouent un rôle dans la stabilisation dele omoplate et de l'haut du dos.

Presse thoracique assise : Exercices et modifications

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.

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.

References

1. 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

2. Pectoralis major. (n.d.). Physiopedia. Retrieved from https://www.physio-pedia.com/Pectoralis_major