Seated Bodyweight Breast Lift Overhead Palm Press
Bodyweight version of the seated overhead palm press for upper-chest activation and mobility.
ChestBeginnerStrengthPress
At a glance
| Muscles worked | Primary: upper chest. Secondary: shoulders, triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Press |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~18 kcal |
How to do it
- Sit upright and place the palms in a press-ready position.
- Press the hands overhead with a breast-lift emphasis.
- Squeeze the upper chest at the top.
- Lower with control.
- Complete 4 sets of 12-15 reps.
Equipment
- Bench optional
Coaching tips
Benefits
Bodyweight version of the seated overhead palm press for upper-chest activation and mobility.
Common mistakes
Avoid overarching the lower back or rushing the movement.
Make it harder
Add a band or light weight.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you press, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.