A compound chest exercise performed on a machine that targets the pectoral muscles with controlled resistance and reduced stability requirements.
Sit in the chest press machine with your back against the pad and feet on the platform. Grasp the handles with hands shoulder-width apart. Press the handles forward by extending your arms while maintaining contact with the back pad. Return to the starting position with control.
Begin seated in the machine with back against the pad, arms bent and hands grasping the handles at chest level.
Return to the starting position with arms bent and hands at chest level, maintaining contact with the back pad.
Press the handles forward, keep your back against the pad, control the movement, maintain proper form
Using momentum, not maintaining contact with the pad, allowing elbows to flare out, rushing the movement
Increase weight, add pause at peak contraction, perform single-arm variations, or add resistance bands.
Reduce weight, perform with dumbbells first, or use lighter resistance bands.
Stop if you experience pain in the shoulders, elbows, or chest. Maintain proper form to avoid shoulder strain. Focus on controlled movement rather than heavy weight.