Movement overview

The machine chest press is a resistance exercise targeting the pectoral muscles, triceps, and anterior deltoids. It provides a controlled movement path, making it ideal for beginners and those focusing on muscle isolation. The machine allows for adjustable resistance levels to accommodate different strength levels.

Step-by-step cues

1. Adjust the seat height so that the handles are at chest level.
2. Sit back against the pad with feet flat on the floor.
3. Grasp the handles with an overhand grip, elbows bent at approximately 90 degrees.
4. Engage your core and press the handles forward until your arms are fully extended without locking your elbows.
5. Pause briefly at the top of the movement.
6. Slowly return to the starting position with control, maintaining tension in your chest muscles.
7. Repeat for the desired number of repetitions.

Technical tips

• Ensure the seat is adjusted so that your arms are parallel to the floor when gripping the handles.
• Keep your back firmly against the pad throughout the exercise to avoid strain.
• Focus on squeezing your chest muscles as you press forward to maximize activation.
• Avoid locking your elbows at full extension to maintain continuous tension on the muscles.
• Control the movement on the way back to prevent using momentum and ensure muscle engagement.
• Start with a lighter weight to perfect your form before increasing resistance.