Machine Chest Press

Step-by-Step Guide:

  1. Set Up the Machine:

    • Adjust the seat height so that the handles are level with your mid-chest.

    • Select an appropriate weight for your fitness level.

  2. Position Yourself:

    • Sit down with your back firmly against the pad and your feet flat on the floor.

    • Grab the handles with your palms facing forward (or slightly downward, depending on the machine design).

    • Ensure your elbows are bent at about 90 degrees and aligned with your shoulders.

  3. Perform the Exercise:

    • Push the handles forward by extending your arms in a controlled motion, focusing on contracting your chest.

    • Pause briefly at the peak of the movement to fully squeeze your chest.

    • Slowly return the handles back to the starting position, resisting the weight as you lower it.

  4. Breathing:

    • Exhale as you push the handles forward.

    • Inhale as you return to the starting position.

  5. Reps and Sets:

    • Aim for 10-15 reps per set, and perform 3-4 sets for optimal results.

Pro Tips for Success:

  • Maintain Proper Posture

    Keep your back against the seat and your feet flat on the ground to prevent unnecessary strain.

  • Control the Movement

    Focus on slow, controlled reps rather than rushing through the exercise.

  • Adjust Hand Position

    A wider grip targets the chest more, while a narrower grip engages the triceps more.