Lever Lying Chest Press

Lever Lying Chest Press Instructions

Positioning

1. Adjust the Machine: Ensure the seat height and lever arms are set to accommodate your body size. You may need to adjust the seat so that your hands can grasp the handles comfortably while lying back.
2. Lie Back: Position yourself on the bench of the machine. Your back should be flat against the backrest, and your feet should be flat on the ground or on the footrests provided.
3. Grip the Handles: With your palms facing forward, grasp the handles of the machine. Your arms should be extended, but your elbows can be slightly bent.
4. Body Alignment: Keep your head, back, and hips in contact with the bench. Your eyes should be looking up towards the ceiling.

Movement

1. Starting Position: Begin with the handles at the starting position, aligned with your chest. Elbows should be bent at about a 90-degree angle.
2. Press: Push the handles away from your chest by extending your arms. Keep your movements controlled and maintain focus on using your chest muscles.
3. Fully Extend: Push until your arms are fully extended but do not lock your elbows. Hold briefly at the top of the movement.
4. Lower: Slowly lower the handles back to the starting position while keeping control over the weight. Your elbows should move back to the 90-degree angle.
5. Repeat: Perform the desired number of repetitions, typically 8 to 12 for strength building, while maintaining good form.

Tips

- Breathing: Exhale as you press the handles away and inhale as you lower them.
- Core Engagement: Keep your core tight throughout the exercise to stabilize your body.
- Avoid Overextension: Do not overextend your shoulders; focus on the contraction of your chest muscles.
- Safety: If you're new to this exercise, consider starting with lighter weights or asking a trainer for assistance with form.