The chest press is a machine-based exercise targeting the pectoral muscles. It provides a controlled pressing movement, making it suitable for building chest strength with added support and stability from the machine.
Also Works
TricepsShoulders
How to Perform
1
Adjust the seat height and position yourself on the machine with your back flat against the pad.
2
Grasp the handles with an overhand grip and position your elbows at a 90 degree angle.
3
Push the handles forward until your arms are fully extended, exhaling during the movement.
4
Pause briefly at the end of the movement, then slowly return to the starting position, inhaling as you do so.
5
Repeat for the desired number of repetitions.
Pro Tips
•Adjust the seat height so the handles are at mid-chest level. Your upper arms should be roughly parallel to the floor.
•Press the handles forward by driving through your palms and fully extending your arms without locking the elbows.
•Retract your shoulder blades against the pad before pressing to create a stable platform and protect the shoulders.
Common Mistakes
•Setting the seat too low, which turns the press into an incline movement and shifts work to the shoulders.
•Letting the shoulders round forward at the end of the press instead of keeping the chest up and shoulder blades back.
•Bouncing the weight stack at the bottom to generate momentum.