Oct 12 • 📚 Coaching Lessons
💪 Chest Training Basics: Form, Safety & Strength
In this Learning Lab, we break down how to train your chest safely, effectively, and without wrecking your shoulders — whether you’re doing push-ups at home or dumbbell presses in the gym.
This session focuses on mastering hand and elbow placement, understanding what not to do, and learning how to scale intensity up or down depending on your level. It’s not about bodybuilding or chasing max weights — it’s about building strong, functional chest muscles while keeping your shoulders healthy.
🔑 What You’ll Learn
✅ The biggest hand and elbow placement mistakes that cause shoulder pain
✅ How to find the sweet spot between safety and activation (45°–60° angle)
✅ How to scale push-ups from beginner to advanced (incline → flat → decline)
✅ Proper dumbbell press setup, grip variations, and bench angles
✅ How to perform a safe and effective dumbbell fly
✅ How to press for your chest — not your shoulders
📘 Key Takeaways
- High elbows = shoulder danger zone 🚫
- Elbows tight = safest for shoulders ✅ but more triceps work
- 45°–60° elbow angle = the “Goldilocks zone” 🟢
- Hands slightly wider than shoulders; press inward toward midline
- Flat bench = mid-chest focus
- Incline bench (30°–45°) = upper chest focus
- Grip the ground or dumbbells actively — don’t just go through the motions
📄 Download the Chest Training Basics Companion Guide HERE
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💪 Chest Training Basics: Form, Safety & Strength
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No more extremes. Just real coaching, better habits, and a supportive space to get fit, eat smart, and feel in control again — for life.
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