Bowing Chest Press

Exercise / Chest

How to perform the exercise

Finding a way to target your inner chest can be difficult. But it doesn’t have to. Welcome to the Bowing Chest Press exercise. This barbell press variation targets the inner pectoralis major muscle from the start. Here’s how it is done.

Your start position will be the same as the normal barbell chest press, except your movement will differ.

Set the desired weight to the dumbbells. Do not go heavy as this exercise places a lot of strain on your front deltoids and rotator cuffs. Lie flat on your back. Grip the bar with an underhand grip and take the weight. Lock your elbows and hold the weight. This will be your start position.

From the start position, lower the weight down towards our upper chest (not to your nipples as per the conventional method). Stop about 1/2 an inch from your upper chest and move the bar down your chest. As you get to the bottom, start to bow the bar back upwards. You will push slightly past the bottom of your chest as you bow upwards.

Keep bowing the bar upwards until you reach the start position. But do not lock out your elbows. Got straight back into your next rep.

Do as many reps as the workout stipulates.

What Not To Do!

  • Add too much weight to the bar
  • Arch your back like the conventional method

This particular barbell press variation, is designed to target specifically the inner part of the chest. Focus on contracting your chest together as you first lower the bar downwards, and continue the contraction all the way through.

CAUTION: If you have any kind of trouble or have suffered form any kind of trouble with your rotator cuffs and front deltoids, then avoid this exercise.

Exercise Tips

  • Make sure you breathe throughout the exercise
  • Focus on contracting your chest together throughout
  • Do not push the bar too far down
  • Do not lock your elbows at the top
  • If you feel you are going to fail on the next rep, stop. A spotter is not possible with this exercise.

Bowing Chest Press Variations

  1. Variation 1: Barbell Press: This is the conventional way of working your chest. Find out the correct form for performing the Barbell Press exercise.
  2. Variation 2: Dummbell Chest Press: This variation has the same technique as the barbell bench press, however you will be using dumbbells. Here is the right way to perform dumbbell chest presses.