Chest Press (Machine: Plate Loaded)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the seat height of the chest press machine so that the handles are at chest level when you sit down.
   • Select an appropriate weight by adding or removing plates on the machine.
2. Step 2Sit Down
   • Sit on the machine with your back firmly against the backrest.
   • Place your feet flat on the floor, shoulder-width apart.
3. Step 3Grip the Handles
   • Reach for the handles with both hands, ensuring your grip is shoulder-width apart.
   • Your palms should be facing forward, and your elbows should be slightly bent.
4. Step 4Position Your Body
   • Engage your core and keep your back pressed against the backrest.
   • Ensure your shoulders are down and relaxed, away from your ears.
5. Step 5Press the Handles
   • Push the handles away from your chest by extending your arms, exhaling as you press.
   • Keep your elbows slightly bent at the top of the movement to avoid locking them out.
6. Step 6Lower the Handles
   • Slowly bring the handles back towards your chest, inhaling as you lower them.
   • Maintain control throughout the movement, ensuring your elbows stay at a comfortable angle.
7. Step 7Repeat
   • Continue pressing and lowering the handles for the desired number of repetitions.
   • Focus on maintaining proper form with each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully place the handles back to the starting position.
   • Stand up from the machine, keeping your back straight, and ensure you safely exit the machine.