Seated Chest Press Machine

The seated chest press machine works various angles of the chest area.

• First you need to set your seat level. This should be easily adjustable from the knob which generally lies underneath the seat. Lift or lower the seat, so that when you are sitting at the machine, the handlebars are level with your chest.
• Set the weight plates to the desired load.
• Oftentimes these machines have a lever for your feet, which also helps to release the weight load. Only use this lever to get into position. Do not use your legs to do the work; if the load is too heavy, decrease the weight until you are able to push the force with your chest muscles.

• Position yourself so that your feet are flat on the floor, and your back is pressed against the seat rest. Do not hunch forward and be careful not to arch the back excessively.
• Position your arms on the desired handlebars with a firm grip.
• Take a deep breath in and as you push the weight forward, slowly exhale.
• As you return to the starting position for another rep, take a deep breath in again.
• Focus entirely on your chest muscles, contracting them as you exhale and don’t use your back to push the weight forward. Again, if the weight load is too heavy, decrease it on the next rep. Quality versus quantity is key when exercising.
• Be sure not to let the weight plates touch as you return to the starting position for another repetition. You need to focus, control and contract those chest muscles throughout the workout.

Variations
This machine generally has two arm variations to work different angles of the chest. The first position is gripped directly in front of you with your palms facing down and, in the second position, your arms are out in front of you with your palms facing each other. The first position works primarily the pectoralis major muscle while the second position works the inner pectoralis minor muscle.

Author: Dimi Ingle.
Copyright 2009: Remedium. This article may not be copied, in whole or in part, without the written consent of Remedium.