Things You'll Need:
- Seated Chest Press Machine
- Gym Membership or Access
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Step 1
Start with your seating adjustments. You will want to adjust the height of the seat on the machine to make sure you are in the correct position to lift weight. The handles of the machine should be as close to the middle of your chest as possible. Your footing should be firmly planted on the floor.
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Step 2
Next, set the amount of weight that you would like to use to lift. If you are a beginner, it is not the amount of weight that is important. Feel free to remain in a low weight setting in order to get accustomed for a controlled, fluid motion. Having good form while operating is essential to a weight lifting workout.
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Step 3
Place your back firmly up against the seat backing with your chest outward in an upright position. Place your hands on the grips, with your elbows slightly below your shoulders. Again, make sure your feet are planted firmly on the floor.
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Step 4
Press out to a fully extended arm position while keeping your shoulders back. Make sure to not press forward too much to where your elbows can lock, as it can lead to injury. Slowly return your arms back to your beginning position. You do not want to do your repetitions quickly because you can slam your weights that way. Remember to keep a smooth and easy motion.
