Machine Chest Press
Build a bigger chest with the machine chest press! A safe, effective exercise for all fitness levels.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Sit down on the chest press machine with your back against the pad.
2. Set the weight on the stack to an appropriate level that allows you to perform the exercise with good form while still challenging your muscles.
3. Grip the handles with both hands. Your grip should be even and just wider than shoulder-width apart.
4. Push the handles forward by extending your arms, contracting your chest muscles.
5. Pause for a moment when your arms are fully extended, without locking your elbows.
6. Slowly return the handles to the starting position, keeping tension on your chest muscles.
7. Repeat the movement for the desired number of repetitions.
8. Make sure to breathe out as you push the handles away from you and inhale as you return to the starting position.
9. After completing the set, carefully re-rack the weights or handles.
Safety Tips: Start with a weight that allows you to control the movement throughout the entire range of motion. Keep movements smooth and controlled, avoiding any jerky motions. Do not lock out your elbows at the end of the press. Ensure the seat and handle positions are adjusted to your body size for optimal comfort and effectiveness.
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