Chest
chest-press-machine
Adjust the seat height so the handles align with your mid-chest. Sit with your back firmly against the pad and feet flat on the floor.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Chest
- Injury risk
- Moderate
Primary muscles
- Pectoralis Major
Secondary muscles
- Triceps Brachii
- Anterior Deltoid
Target muscles
- chest
- arms
- shoulder
How to perform
- 1
Adjust the seat height so the handles align with your mid-chest.
- 2
Sit with your back firmly against the pad and feet flat on the floor.
- 3
Grasp the handles with an overhand grip, slightly wider than shoulder-width.
- 4
Press the handles forward by extending your arms, engaging your chest muscles.
- 5
Maintain a slight bend in your elbows at the top of the movement; do not lock them out.
- 6
Slowly return the handles to the starting position, controlling the weight.
Safety & form
Train smart. Read these notes before adding heavy load.
