The machine chest press is an upper body exercise targeting the pectoral muscles.
Benefits
- Builds size and strength in the chest, anterior delts, and triceps
- Machine allows for controlled reps and strict form
- Works the shoulders, upper back, and biceps as well
- Type: Strength
- Main Muscle Worked: Chest
- Equipment: Machine
- Level: Beginner
Chest
Directions:
- Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion.
- Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
- Press the handles forward by extending through the elbow.
- After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.
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