MACHINE · BEGINNER
Machine Chest Press
Chest
PRIMARYChest
Setup
- Set handles around mid-chest level.
- Plant feet and set shoulder blades gently back and down.
Execution
- Press with wrists stacked over elbows.
- Return until the chest is comfortably stretched.
Feel and control
- Shoulders down
- Wrists stacked
- Smooth press
Avoid
- Shoulders rolling forward
- Aggressive elbow lockout
- Arching away from the pad
BREATHING
Exhale while pressing; inhale while returning.
TEMPO
2 seconds press, 3 seconds return
SAFETY
Adjust the seat so the shoulders remain comfortable and the handles are not too high.