How to Perform the Kinesis Standing Alternate Chest Press for Strength and Stability

31st July 2019

WHAT

The Kinesis standing alternate chest press is an excellent functional progression from the seated chest press.
It’s a great way to add variation to the seated Kinesis station, requiring more core strength.

Select a weight that is slightly less than what you would use in the seated chest press.
Take hold of the handles and stand slightly in front of the seat. Soften the knees, set the shoulders and engage the core.
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.
Switch arms and repeat alternately for reps or time.

The progression from seated to standing cable training will require greater muscle activation from the core and legs, making this exercise more challenging than the seated version.
The single arm variation adds a further core challenge – rotation. 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 – 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).
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 – just be sure to switch leg positions between sets.
If balance is not an issue, you can challenge this exercise further by standing on one leg. This will significantly increase the rotational force in the core – 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.