Alternatives
- Tempo Chest Press (3-0-1)
- Dead Stop Chest Press
- Kettlebell Floor Press
Summary
The 1 + ½ rep chest press adds an extra half-rep at the bottom of each full rep to increase time under tension and challenge the chest in its most engaged position.
Benefits of the Chest Press 1 + ½ Reps
- Increases time under tension for more muscle growth
- Intensifies workload without increasing weight
- Focuses on the bottom range for deeper activation
- Improves muscular control and endurance
- Excellent for breaking through plateaus
Chest Press 1 + ½ Reps Muscles Worked
- Primary: Pectorals
- Secondary: Triceps, Anterior Deltoids
Instructions
- Lie on your back holding dumbbells or kettlebells
- Lower the weights slowly to the bottom of a regular chest press
- Press halfway up, then lower again
- Now press all the way up to full extension – that’s one rep
- Maintain control throughout both the half and full press
- Keep elbows angled slightly in
- Repeat for the desired number of reps
Common Mistakes
- Rushing the half-rep
- Not completing the full extension
- Losing control at the bottom
- Using too much weight
- Letting elbows flare too wide