Flywheel Chest Press
Strength
The Flywheel Chest Press is a dynamic strength exercise performed on a flywheel training device, where you push handles forward from a chest press position against the device's inertial resistance, emphasizing the eccentric phase for enhanced muscle activation. It primarily targets the chest (pectoralis major) while secondarily engaging the shoulders (deltoids) and triceps. Ideal for athletes and advanced lifters seeking variable resistance to build explosive power and hypertrophy, it requires only a flywheel unit.
How to Perform Flywheel Chest Press
- 1Attach the flywheel to a low pulley or anchor point at chest height. Select appropriate inertia (weight equivalent) for your strength level.
- 2Stand facing away from the flywheel with feet shoulder-width apart, knees slightly bent for stability. Grip the handles with palms facing forward.
- 3Position yourself so arms are extended straight out in front at shoulder height, elbows slightly bent, with slight tension on the flywheel strap/chain. Engage core and retract shoulder blades.
- 4Inhale deeply, then exhale as you explosively press both handles forward by squeezing your chest, extending arms fully without locking elbows.
- 5Allow the flywheel to pull your arms back controllably on the eccentric phase (inhale), resisting the deceleration while keeping elbows at a slight bend.
- 6Repeat for desired reps, maintaining constant tension; pause briefly at full extension if needed for control.
- 7Key form tips: Keep shoulders down away from ears to avoid traps dominance; maintain a neutral spine—no arching back. Common mistakes: Using momentum instead of chest drive, flaring elbows wide, or rushing the eccentric phase which reduces flywheel effectiveness.