Machine chest press
Chest · Machine · also shoulders and triceps (back of the arms)
Set up
A chest press machine. Set the seat so the handles line up with the middle of your chest.
Steps
- Sit with your back flat against the pad and your feet flat on the floor.
- Hold the handles with your wrists straight.
- Push the handles forward until your arms are straight, without locking your elbows.
- Let them come back slowly until your hands are beside your chest.
Keep in mind
- Back and head stay against the pad
- Breathe out as you push
- Don't let the weights clang down between reps
Common mistake
Arching your back off the pad to push harder. Keep your back flat and choose a lighter weight.
Safety
Check the pin is pushed fully into the weight stack before you start.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.