Machine Chest Press

The technique.

1. 01

   Adjust the seat so the handles are level with your mid-chest.

2. 02

   Sit with your back pressed firmly against the pad and feet flat on the floor.

3. 03

   Grasp the handles with a firm grip, elbows slightly bent.

4. 04

   Push the handles away from your body, fully extending your arms without locking elbows.

5. 05

   Slowly return the handles to the starting position, controlling the weight.

What goes wrong.

• ×Setting the seat too high or too low, misaligning the chest muscles.
• ×Rounding the shoulders forward, compromising shoulder health.
• ×Pushing with only one arm, indicating uneven strength.
• ×Letting the weight slam back, losing control and momentum.
• ×Arching the lower back excessively, reducing stability.