Machine chest press

• The chest press is an effective exercise for building size and strength in the chest, anterior delts, and triceps.
• The versatility of this exercise makes it suitable for both beginners and advanced lifters, as the weight can be easily adjusted for dropsets, and the intensity can be safely increased.
• In addition to targeting the chest muscles, the chest press also engages the shoulder and triceps muscles, as well as the core muscles.
• This exercise can be used as part of a pre-exhaust or muscle-building upper-body workout, and is typically performed for moderate to high reps, such as 8-12 reps per set or more.

1. Sit down on the Chest Press Machine and select the weight.
2. Step on the lever provided by the machine to bring the handles forward.
3. Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor.
4. Breathe in as you bring the handles back towards you.
5. Push the handles away from you, flexing your pecs, and breathe out. Hold the contraction for a second.
6. Repeat for the recommended amount of reps.
7. Step on the lever again to slowly return the handles to their original position.

Variations: You can use free weights (barbells and dumbbells) on a regular bench or use the pulley machine as well.

1. Sit down on the Chest Press Machine and select the weight.
2. Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.
3. Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.
4. Now bring the handles back towards you as you breathe in.
5. Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.
6. Repeat for the recommended amount of reps.
7. When finished step on the lever again and slowly get the handles back to their original place.

Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a regular bench. Alternatively, you can use the pulley machine as well.

Warm Up Tips for Machine Chest Press:

1. Perform 5-10 minutes of light cardio, such as jogging or cycling, to increase blood flow and

1. Always select an appropriate weight that you can handle safely. Start with a lighter weight if you are a beginner and gradually increase as you become more comfortable with the exercise.
2. Make sure to step on the lever provided by the machine to bring the handles forward. This will prevent any strain on your back or shoulders when grabbing the handles.
3. Maintain a palms-down grip on the handles and lift your elbows so that your upper arms are parallel to the floor. This will ensure proper form and engage the chest muscles effectively.
4. Remember to breathe in as you bring the handles back towards you and breathe out as you push the handles away from you. This will help you maintain proper breathing and prevent dizziness or lightheadedness.
5. Hold the contraction for a second before returning to the starting position. This will maximize the effectiveness of the exercise and allow for better muscle engagement.
6. Always perform the recommended amount of reps for each set. This will ensure that you are challenging your muscles enough to promote strength and growth.
7. When finished, use the lever again to slowly return the handles to their original position. This will prevent any sudden movements or strains on your muscles.
8. If you want to add variety to your workout, you can try using free weights or a pulley machine instead of the chest press machine. This will allow for different muscle recruitment and prevent plateaus in your