How to Do Chest Presses with a Machine

When most people envision performing a chest press, the use of a barbell or set of dumbbells is often what comes to mind. However, there is yet another variation of a chest press that will still provide a sufficient exercise during your pectoral workout – the chest press machine. Using a machine instead of a barbell or set of dumbbells places less stress on your joints, which can be especially helpful if you have any history of shoulder or back pain. Furthermore, using weight machines are less intimidating and easier to use than free weights, so if you happen to be new to weightlifting, they can provide a great tool for learning proper technique. Whether you’re a beginner to weightlifting, have experienced injury problems in the past, or just want to add some variety to your workout, the use of machines is undoubtedly beneficial for improving one’s strength and promoting muscle growth.

Difficulty: Moderately Easy

Instructions

1. Adjust the seat settings to fit your body type. The handles of the machine should be just below your upper chest.

2. Sit with your back against the padding and feet planted firmly on the ground. Tighten your abdominal muscles and keep your shoulders back.

3. Grasp the handles with an overhand grip slightly wider than shoulder length. Your elbows should be pointed outward, positioned just below your shoulders.

4. Press forward until your arms are fully extended. Squeeze and contract your pectoral muscles at the top of the movement. Make sure there is a slight bend at your elbows when your arms are extended.

5. Return weight toward the starting position in a slow and controlled manner. Feel the stretch in your pectoral muscles. Stop the movement when your elbows are aligned with your shoulders and explode back up. This is considered one repetition.

6. Complete four sets of eight to twelve repetitions.

Tips & Warnings

• Seat positioning is crucial during this exercise, as performing the exercise too high/too low will place unwanted stress on your shoulder joints and fail to fully target your pectoral muscles.
• Use a light weight if attempting this exercise for the first time. Learning the proper technique should be achieved before increasing the weight.

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