Cómo hacer una prensa de pecho sentado: una guía Hinge Health

Cuando se trata de mejorar la fuerza y combatir el dolor musculoesquelético (muscular y articular) continuo, es posible que se sienta abrumado por la cantidad de ejercicios que puede probar. Si bien incorporar una variedad de movimientos, actividades y ejercicios en su día es excelente, un ejercicio puede ser de particular beneficio si está buscando enfocar su pecho, brazos o parte superior de la espalda: el press de pecho sentado. 

Este movimiento se enfoca principalmente en los músculos del pecho, pero también involucra los hombros y los tríceps. Puedes hacerlo con pesas libres, una máquina de press de pecho o banda de resistencia , lo que demostraremos a continuación.

Siga leyendo para obtener más información sobre los muchos beneficios posibles del press de pecho sentado, además de cómo puede incorporarlo a su rutina de movimiento y modificar el ejercicio a su nivel de condición física actual. 

¿Está interesado en obtener un plan de terapia de ejercicio personalizado? Obtenga más información sobre el programa de terapia digital de ejercicio de Hinge Healthy vea si es elegible.

¿Qué músculos presiona el pecho sentado? 

Independientemente de cómo se realice, el press de pecho sentado se centra principalmente en el pecho y los brazos. Más concretamente, se trabaja: 

• Pectoral mayor (pecho). Este es el objetivo muscular principal del press de pecho. Es un músculo pectoral grande que ayuda a mover el brazo a través del cuerpo y ayuda a empujar movimientos como levantar y presionar.

• Tríceps braquial. Se trata de un músculo de la parte posterior de la parte superior del brazo que se extiende principalmente por el codo. Desempeña un papel importante en los movimientos de empuje y enderezamiento.

• Deltoides anterior. Esta es la parte delantera del músculo del hombro, responsable de levantar el brazo hacia adelante. Ayuda en los movimientos de presión y por encima de la cabeza.

Otros músculos que están comprometidos en menor medida incluyen los siguientes: 

• Serrato anterior, que es un músculo a lo largo de los lados de la caja torácica que ayuda a rotar y estabilizar los omóplatos, especialmente al levantar los brazos por encima de la cabeza.

• Bíceps braquial, o la parte delantera de la parte superior del brazo. Flexiona el codo y ayuda a rotar el antebrazo, desempeñando un papel clave en los movimientos de elevación y tracción.

• Músculos del manguito rotador, que son grupos de cuatro músculos pequeños en el hombro que ayudan a estabilizar la articulación del hombro durante los movimientos de presión.

• El trapecio medio e inferior y los romboides, que se encuentran en la parte superior de la espalda y desempeñan un papel en la estabilización de la escápula (omóplato) y la parte superior de la espalda.

Press de pecho sentado: ejercicios y modificaciones

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