How to do a machine chest press

Setup:

1. Seat Adjustment: Adjust the seat so that the handles are aligned with your mid-chest when your arms are fully extended. Your feet should be flat on the floor.
2. Weight Selection: Choose a weight that is challenging but allows you to maintain proper form throughout the full range of motion.
3. Grip: Grasp the handles with a full grip, palms facing forward or slightly angled.
4. Body Position: Sit back against the pad with your head resting comfortably. Keep your core engaged and feet planted firmly.

The Lift:

1. Press Forward: Exhale and press the handles forward until your arms are almost straight. Avoid locking out your elbows.
2. Hold and Squeeze: Pause briefly at the end of the movement, squeezing your chest muscles for a peak contraction.
3. Return to Start: Slowly return the handles to the starting position, resisting the weight as you bring it back towards your chest.

Tips:

• Chest Engagement: Focus on contracting your chest muscles throughout the movement.
• Shoulder Blades: Keep your shoulder blades back and down against the backrest.
• Control the Movement: Avoid using momentum or bouncing the weight. Perform the exercise with a slow and controlled tempo, both in the pressing and returning phases.
• Variations: Some machines offer different handle positions or angles to vary the emphasis on your chest muscles. Experiment to see which variation works best for you.