Machine Chest Press
Primary Muscle Group: Pectorals
Secondary Muscle Group: Triceps
Equipment Needed: Machine Chest Press
The Benefits of Machine Chest Press
The seated chest press machine is an upright version of the standard lying bench press machine. The arms, placed under a weight, are pushed away from the chest and then return to starting position. The chest press hits primarily the pectoral, chest muscles and the triceps & deltoids as the secondary muscles.
Developing the pecs is an aesthetic goal for many people. It is also functional in developing strength and power for sports where you swing a bat, racket, or club. The chest press machine also hits the triceps and shoulders. Using a machine helps prevent many errors of form and also massively reduce the risk of any injury. You can adjust the seat and handles so they are in the correct position for your body. Using a machine, you are usually able to lift heavier weights with more control.
If you are looking for new and exciting chest workouts you can download a Free Workout Plan or purchase one of our Workout Plans that comes with access to your own fitness advisor for the duration.
The Risks of doing Machine Chest Press
Don't mindful not to put too much stress on your shoulder joint by extending your elbows too far back when grasping the handles or during the negative part of the repetition. A little is OK, but the handgrips should always be in front of your body line. Injuries can easily occur if you hyperextend the shoulder while bearing even moderate weight. Very often the machine is designed so it has a catch that won't allow this overextension. Check to ensure it has been set correctly.
How To Do Machine Chest Press
1. Sit comfortably on the machine with your feet placed firmly on the floor about shoulder-width apart. If your machine has an adjustable seat height, ensure that the setting allows your arms to push at a horizontal position to the ground when your arms are fully extended.
2. Grasp the handles with a full grip and maintain a neutral wrist position with your wrists in line with your forearms.
3. Push the bars outward to full extension but without locking out the elbow, exhaling as you press out. Keep your head steady against the upright pad and your neck still. You should feel significant resistance during the pressing motion.
4. Pause briefly at full extension, then allow the bars to return toward your chest and inhale during the negative part of the rep.
For Perfect Technique
Never lock your elbows out fully as this will put the joint under pressure and it could lead to an injury over time.
Variations
Once you have mastered the Machine Chest Press you can try alternative exercises that target similar muscle groups such as;
How To Do Dumbbell Flys
1. Lie with your head and shoulders supported by the bench and your feet flat on the floor.
2. Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable.
3. Use your pectoral muscles to reverse the movement back to the start.Keep a slight bend in your elbows throughout and don’t arch your back.
How To Barbell Bench Press
1. Lie flat on your back on a bench.
2. Grip the bar with hands just wider than shoulder-width apart, so when you’re at the bottom of your move your hands are directly above your elbows. This allows for maximum force generation.
3. Bring the bar slowly down to your chest as you inhale.
4. Push up as you exhale, gripping the bar hard and watching a spot on the ceiling rather than the bar, so you can ensure it travels the same path every time.