Chest Press (Machine)

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.
   • Sit down on the machine with your back against the padded support and your feet flat on the floor.
2. Step 2Position Your Hands
   • Grab the handles with an overhand grip, ensuring your hands are shoulder-width apart.
   • Keep your elbows slightly bent and your wrists straight as you hold the handles.
3. Step 3Engage Your Core
   • Sit up straight with your shoulders back and down, engaging your core muscles.
   • Make sure your back is pressed against the padded support for stability.
4. Step 4Press the Handles
   • Push the handles forward until your arms are fully extended but not locked out at the elbows.
   • Exhale as you press the handles away from your chest.
5. Step 5Return to Start
   • Slowly bring the handles back towards your chest, inhaling as you do so.
   • Control the movement to avoid letting the weights drop quickly.
6. Step 6Repeat
   • Repeat the pressing and returning motion for the desired number of repetitions.
   • Focus on maintaining proper form throughout each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully release the handles and sit back for a moment.
   • Stand up from the machine, ensuring you do so safely and without rushing.