Machine Chest Press
Equipment: Machine
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Primary Muscles
- Pectoralis Major Sternal Head
Synergistic Muscles
- Deltoid Anterior
- Pectoralis Major Clavicular Head
- Triceps Brachii
The machine chest press is a great exercise for building and strengthening the chest muscles with the added stability of a machine. Here are the steps:
- Adjust the seat and handles of the chest press machine so that the handles are level with your chest when you sit down.
- Sit on the machine with your feet flat on the floor and your back firmly against the backrest. Grasp the handles with an overhand grip (palms facing forward).
- Press the handles forward and upward until your arms are fully extended but not locked out.
- Pause briefly at the top of the movement, squeezing your chest muscles.
- Slowly return the handles to the starting position, keeping the movement controlled and maintaining tension in your chest.
- Repeat for the desired number of repetitions.
Tips
Ensure that you keep your back pressed against the backrest throughout the exercise to avoid straining your lower back.
