How to Use a Chest Press Machine

Terrific muscle tone can be yours across the chest, arms and shoulders when you use a chest press machine. It helps, of course, if you use the mechanism correctly.

Difficulty: Easy

Instructions

1. Adjust the bench. This means raising or lowering the height of the sitting portion so your knees are slightly bent with your feet on the floor and adjusting the back to your desired angle.

2. Adjust the bars. Some chest press machines will have some type of adjustment so the bars you are going to press are easily within reach.

3. Pick the amount of weight you wish to press. Using the pin provided, slide it beneath the amount of weight you wish to use.

4. Sit on the bench and grasp the handles of the bars, exhaling as you push them away from you until your arms are straight out but elbows still slightly bent.

5. Inhale as you pull the bars towards you until they are as close to your armpits as they can come without letting the weights come all the way down.

6. Repeat each set eight to 12 times. Rest and then do two more sets of 8 to 12 repititions.

Tips & Warnings

• If you are not sure of the weight you need, go lower than you think so you don’t get hurt.
• The back of the bench can usually be adjusted to different angles to work slightly different muscles.
• If the weight is too much for you, lower it rather than pulling a muscle.

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