Chest press machine

4 × 10-12  ·  Equipment: No equipment, Chest machine

Muscle groups: Chest · Arms

How to do chest press machine

1. Adjust the seat so the handles line up with your chest.
2. Rest your back on the pad and grip the handles with palms facing forward.
3. Brace your abs and pull your shoulder blades down before you start.
4. Push the handles forward until your elbows extend without fully locking.
5. Squeeze your chest for 1 second at the top and return with control.
6. Do 10-12 reps keeping your shoulders down throughout the movement.

Mistakes to avoid

• Do not lock your elbows at full extension: leave a small angle to protect the joint.
• Do not shrug your shoulders toward your ears as you push: keep them down and protected.
• Do not flare your elbows too low or cheat by lifting your chest off the pad.
• Stop if you feel shoulder discomfort and reduce the range or the load.

Progression

• Start with 4 sets of 10-12 with a comfortable load: when you complete 12 in all sets, add weight.
• Increase the load in small steps (5-10 lbs) each time you reach 12-15 clean reps.
• Add time under tension with a 2-second pause in the stretched chest position.