Machine Chest Press
4 SETS - 12 REPETITIONS
1. Set Up:
Adjust the seat height of the machine so that the handles are at chest level when you’re seated.
Choose an appropriate weight for your fitness level and goals.
2. Seat and Grip:
Sit down on the machine, positioning yourself with your back against the backrest.
Hold the handles with an overhand grip (palms facing forward) at shoulder level.
3. Starting Position:
Your elbows should be bent at about a 90-degree angle, and your upper arms should be parallel to the ground.
4. Pressing:
Exhale as you push the handles away from your body by extending your arms.
Focus on using your chest muscles to perform the pressing motion.
5. Range of Motion:
Extend your arms fully without locking out your elbows, feeling a contraction in your chest muscles.
6. Contraction:
Squeeze your chest muscles for a moment at the end of the movement to maximize engagement.
7. Breathing:
Inhale as you lower the handles back to the starting position.
Exhale as you press the handles away from your body.
8. Finish:
Once you’ve completed your set, release the handles and carefully stand up from the machine.
Tips for Proper Machine Chest Press Form:
Controlled Movements: Keep the movement controlled throughout to maximize muscle engagement.
Chest Focus: Concentrate on using your chest muscles to move the handles, minimizing reliance on your arms.
Seat Position: Adjust the seat so that your arms are at a comfortable angle and your chest muscles are effectively engaged.
Stance: Keep your feet flat on the ground for stability while pressing.
Warm-Up: Perform a brief warm-up before starting your sets to prepare your chest muscles.
Variations: Different machines might have varying handles or settings; find the one that suits your body and goals.
Breathing: Coordinate your breathing with the movement for better control and efficiency.
Mind-Muscle Connection: Focus on feeling the contraction in your chest muscles as you press.