How to do chest press machine

Coach's Tips

If barbell or dumbbell bench presses are challenging, consider doing this exercise. Focus on using your chest muscles rather than your arms.

Start Position

1. Sit on the machine with your back against the support and feet flat on the ground.

2. Adjust the seat so that when you extend your arms, the handles are slightly below chest level.

3. Hold the handles with an overhand grip and extend your arms in front of you.

Proper Form

1. As you press the handles forward, exhale and extend your arms slowly.

2. Maintain a slight bend in your elbows during the press.

3. At the end of the movement, pause briefly and engage your chest muscles.

4. Inhale as you gradually return the handles to the initial position.

Breathing Technique

1. Exhale while pushing the handles away and inhale as you draw them back.

2. Ensure your breathing remains steady and rhythmic throughout the exercise.

Precautions

1. Continuously keep your elbows slightly bent throughout the movement.

2. Avoid fully locking your elbows when extending.

3. Refrain from using sudden movements or momentum to push the handles.

4. Maintain a neutral spine, avoiding arching during the exercise.