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Step 1
Adjust the seat height so that the hand grips come across the midline of the chest. There are quite a few varieties of this type of machine but this feature is common to all of them.
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Step 2
Insert the weight pin on the weight that will allow you to perform 10 to 15 repetitions. More reps increase the aerobic component of exercise and fewer reps emphasize the anaerobic component. This range of reps is a good compromise for general fitness of the pectorals.
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Step 3
Use the foot rest if available. If your chest press machine has this feature, push down on it with your feet to lift the handle bars into position. Get a firm grip with both hands and slowly release the foot rest allowing the weight to settle onto the handle bars.
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Step 4
Arch your back slightly while keeping your shoulder blades and buttocks firmly against the seat. Inhale deeply as you lower the bar, allowing the bars to come close to the level of your chest.
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Step 5
Push the bar back up, exhaling hard as you do so. Keep going until your elbows are fully extended but not locked to complete one rep. Complete as many reps as you can unassisted. At this point, advanced users can perform some "cheat" reps with the foot rest. Push with your feet on the foot rest with just enough pressure to get past the "sticking point" while still exerting maximum effort with your pectorals.
