01Proper Set-Up

  • Adjust the seat height of the machine so that your feet are flat on the floor.
  • Position yourself with your back firmly against the backrest and your elbows aligned with the handles of the machine.
  • Grip the handles firmly, ensuring your wrists are in a neutral position.
  • Engage your core and maintain proper posture throughout the exercise.

02Execution

  • Press the handles forward by extending your arms, but do not fully lock out your elbows.
  • As you push, focus on squeezing your chest muscles.

03Breathing

  • Inhale as you lower the handles back to the starting position and exhale as you push them forward.

04Variations

  • Narrow grip: Adjust the hand position to a narrower grip to emphasize the triceps muscles.
  • Wide grip: Adjust the hand position to a wider grip to target the outer chest muscles.
  • Single-arm press: Perform the exercise using one arm at a time to work on muscle imbalances.
  • Reverse grip: Change the hand position so that the palms are facing up, which engages the upper chest muscles.

Conclusion

The seated machine chest press is an effective exercise for building strength and muscle mass in the chest, shoulders, and triceps. It allows for controlled and focused movement, making it suitable for beginners and advanced lifters alike. Remember to start with lighter weights and gradually increase the resistance as you get stronger. Incorporate this exercise into your chest workout routine for optimal results.

MethodsDetails
Set-Up:Adjust the seat height, position yourself with back against the backrest, and grip the handles firmly.
Execution:Extend your arms forward, focusing on squeezing your chest muscles.
Breathing:Inhale as you lower the handles, exhale as you push them forward.
Variations:Try narrow grip, wide grip, single-arm press, and reverse grip for targeting different muscle groups.
seated machine chest press
chest workout
strength training