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Step 1
Adjust the resistance of the chest press machine by inserting a pin into the proper weight amount. Start light (20 to 40 pounds for beginners) until you have mastered the basic mechanics of this exercise.
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Step 2
Sit in the machine and draw an imaginary line from the handles to your chest. Raise or lower your seat so these handles align with your upper chest. This will ensure that you are targeting your upper chest muscles.
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Step 3
Buckle yourself into the machine to ensure that you hold your position throughout the exercise and remain safe.
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Step 4
Push the handles forward with the foot lever until you can reach them without straining your arms. Grasp the handles with wide overhand grips, keeping your arms straight as you release the foot lever.
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Step 5
Inhale as you bring the handles back until your hands are approximately three to four inches from your chest. Then push them back to the starting position, exhaling throughout the movement.
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Step 6
Continue the exercise until you have performed 10 to 12 repetitions. Rest for a minute, then repeat the exercise maintaining good form throughout.
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Step 7
Begin with three sets of 10 to 12 repetitions until you can perform all reps with minimal effort and good form.
