The chest press machine is a guided movement that targets the pectoral muscles, front deltoids, and triceps. This machine-based exercise provides a stable environment for chest development while reducing the need for stabilizer muscles.
Step by step guide:
- Adjust the seat height so the handles align with your mid-chest.
- Sit with your back firmly against the pad.
- Grasp the handles with a full grip.
- Plant your feet firmly on the ground.
- Push the handles forward until your arms are almost fully extended.
- Keep a slight bend in your elbows at full extension.
- Slowly return to the starting position.
- Maintain control throughout the movement.
- Perform 10-15 repetitions for 3-4 sets.
Tips
Focus on using your chest muscles to push, not just your arms. Keep your shoulders down and back. Breathe out during the pushing phase and in during the return. Maintain proper posture throughout the movement. Adjust the weight to maintain proper form.
Benefits
This exercise builds chest strength and muscle mass in a controlled environment. It’s excellent for beginners learning proper pressing mechanics. The fixed movement pattern helps reduce risk of injury. Great for rehabilitation and consistent training progression.
Prevention
Don’t lock your elbows at full extension. Avoid using momentum to move the weight. If you experience shoulder pain, check the seat position and handle height. Those with shoulder injuries should consult a healthcare provider before using.
