Machine Chest Press

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.
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.
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.
Breathing:
- Exhale as you push the handles forward.
- Inhale as you return to the starting position.
Reps and Sets:
- Aim for 10-15 reps per set, and perform 3-4 sets for optimal results.

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.