Chest Press

Challenge Details

• Level 1: 15 reps / 1 set / 20% TBW / 5 points
• Level 2: 15 reps / 2 Sets / 30% TBW / +10 points (15 total)
• Level 3: 15 reps / 3 sets / 40% TBW / +15 points (30 total)
• Level 4: 15 reps / 3 sets / 50% TBW / +20 points (50 total max)​

TBW: Total Body Weight - Your latest recorded weight.

Warning

Avoid if you have shoulder, wrist, or elbow pain.

Breaks

• Level 1: No break allowed
• Level 2: One 30-second break between sets
• Levels 3 & 4: Two 30-second breaks between sets

Notes:

• ​If you stop mid-set, partial reps do not count.
• Start at the highest level you can complete, then train to reach the next levels.
• Supervision Required: This challenge must be completed at the EWC in the presence of an Exercise Specialist to ensure proper form and safe completion.

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How to Complete the Challenge:

• Sit on the chest press machine with feet flat and back supported.
• Grip the handles at chest level with elbows slightly below shoulder height.
• Push the handles forward until your arms are fully extended.
• Return slowly to the starting position with control.

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How to Train for This Challenge:

If the challenge is too difficult right now, you can train for it using the easier alternatives below. Remember: to earn points, you must complete the actual Challenge version, not the below practice variations.

• Cable Chest Press (easiest)
  
• Wall Push Ups (easier)
  

​Suggested Training Schedule:

• Practice your chosen version 1–2 times per week, with 1–2 days of rest between.
• When you can perform strong, controlled reps in your current variation, move up to the next harder version.

Cable Chest Press:

• Anchor cables on the wall and stand facing away from the wall while holding the handles at chest level.
• Step forward into a stable stance.
• Press the handles straight forward until your arms extend.
• Return slowly to the starting position.

Wall Push Ups:

• Stand facing a wall and place your hands at shoulder height.
• Step back 2-3 feet and keep your body straight.
• Bend your elbows to bring your chest toward the wall.
• Push back to the starting position with controlled movement.