Chest press machine
Also called machine chest press, seated chest press
- Works
- Chest · pectoralis major
- Back of the upper arm · triceps brachii
- Front of the shoulder · anterior deltoid
- Needs
- Weight machines
Setup
Set the seat so the handles are level with the middle of your chest. Sit with your back flat against the pad and your feet on the floor.
Steps
- Hold the handles.
- Push them forward until your arms are nearly straight.
- Return slowly until your hands are beside your chest.
Breathing
Breathe in as you lower. Breathe out as you push.
Where you feel it
In your chest and the back of your upper arms.
Common mistakes
- Letting the weights crash at the end of each rep.
- Lifting the back off the pad.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.