{"id":57431,"date":"2019-07-31T00:00:00","date_gmt":"2019-07-30T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/kinesis-standing-alternate-chest-press\/"},"modified":"2019-07-31T00:00:00","modified_gmt":"2019-07-30T22:00:00","slug":"kinesis-standing-alternate-chest-press","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/evolve\/kinesis-standing-alternate-chest-press\/","title":{"rendered":"How to Perform the Kinesis Standing Alternate Chest Press for Strength and Stability"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">WHAT<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>The Kinesis standing alternate chest press is <strong>an excellent functional progression from the seated chest press.<\/strong><\/li><li>It\u2019s a great way to add variation to the seated Kinesis station, requiring more core strength.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><br>HOW<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Select a weight that is slightly less than what you would use in the seated chest press. <\/li><li>Take hold of the handles and stand slightly in front of the seat. Soften the knees, set the shoulders and engage the core.<\/li><li>Begin by extending one arm straight out in front of the chest. Pause then return under control, bringing the handle back towards the chest. Use the core muscles to prevent the torso from rotating.<\/li><li>Switch arms and repeat alternately for reps or time.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><br>WHY<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>The progression from seated to standing cable training will <strong>require greater muscle activation from the core and legs<\/strong>, making this exercise more challenging than the seated version.<\/li><li>The single arm variation adds <strong>a further core challenge \u2013 rotation<\/strong>. As you push with one arm, there will be a natural counter-rotation force in the torso. If this rotation is left unchecked, it may result in unnecessary spinal rotation or excessive shoulder\/neck forces \u2013 both of which will cause a loss of balance and increase the risk of injury. When performed correctly, the core muscles will stiffen to stabilise excessive rotation (torso will be still or have minimal motion).<\/li><li>If balance is still a challenge, modify the exercise by using a split stance (one foot in front of the other). This will provide a more stable base \u2013 just be sure to switch leg positions between sets.<\/li><li>If balance is not an issue, you can <strong>challenge this exercise further by standing on one leg<\/strong>. This will significantly increase the rotational force in the core \u2013 which will need to be stabilised with further core muscle activation. Single leg cable training can be used as a useful progression if you do not wish to increase the load.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"KST standing alternate chest press\" src=\"https:\/\/player.vimeo.com\/video\/193871467?h=9017aab9e8&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>OTHER EXERCISES:<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/kinesis-overhead-press\/\">HOW TO PERFORM THE KINESIS OVERHEAD PRESS TO DEVELOP STRENGTH AND STABILITY<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/alternate-low-pull-progression\/\">THE ALTERNATE LOW PULL IS AN EXCELLENT PROGRESSION FOR THE ENTRY LEVEL SEATED PULL<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WHAT The Kinesis standing alternate chest press is an excellent functional progression from the seated chest press. It\u2019s a great&#8230;<\/p>\n","protected":false},"author":17,"featured_media":57432,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: Kinesis alternate chest press | EVO Fitness","_seopress_titles_desc":"The Kinesis standing alternate chest press is a great exercise to develop strength and stability. Its cables will help you increase your performance.","_seopress_robots_index":"","footnotes":""},"categories":[19],"tags":[2068,126,143,159,171,326],"class_list":["post-57431","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-evolve","tag-alternate-chest-press","tag-workout","tag-strength","tag-kinesis","tag-tutorial","tag-upper-body-strength"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57431","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57431"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57431\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/57432"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57431"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57431"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57431"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}