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Chest Press Machine
Difficulty: beginner
Primary Muscles: Chest
Secondary Muscles: Triceps, Shoulders
📝 How to Use
- 1.Adjust seat height so handles align with mid-chest
- 2.Sit with back flat against pad, feet firmly on floor
- 3.Grip handles with palms facing down, thumbs wrapped
- 4.Push handles forward until arms are extended (don't lock elbows)
- 5.Slowly return to starting position with control
- 6.Repeat for desired repetitions
✅ Form Tips
- •Keep shoulder blades pulled back and down throughout
- •Don't let elbows flare out wider than 45 degrees
- •Exhale as you push, inhale as you return
- •Keep core engaged and lower back pressed to pad
- •Start with lighter weight to master form
❌ Common Mistakes
- •Arching lower back off the pad
- •Bouncing the weight or using momentum
- •Locking elbows at full extension
- •Rushing through repetitions
- •Letting shoulders roll forward
🔄 Alternative Machines
If this machine is busy, try these alternatives: