Chest Press Machine
The chest press builds your chest and pressing strength. It helps with many upper body lifts and supports your bench press.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Adjust the chest press machine seat and backrest so the handles are level with the middle of your chest and your feet are firmly on the floor.
- 02
Pull your shoulder blades back and down, brace your core, and keep your chest up without overextending your lower back.
- 03
Grip the handles and press them forward until your arms are nearly straight, keeping your elbows about 30–60 degrees from your torso and your wrists neutral.
- 04
Lower the handles back under control until you feel a stretch in your chest and your elbows are slightly behind your torso without letting your shoulders rise.
- 05
Begin the next repetition while maintaining shoulder blade support and smooth control throughout the entire range of motion.
Beginner's guide
§ 03 · GuideThe chest press builds your chest and pressing strength. It helps with many upper body lifts and supports your bench press.
You should feel it mainly in your chest, with some work in the triceps. It should not be felt mostly in your shoulders or wrists.
A common mistake is letting the shoulders shrug and the shoulder blades lose support. Keep your shoulder blades back and down, press to almost straight arms with control.
How to get started at the gym
§ 04 · SisuLiftChest Press Machine is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your shoulders down and your shoulder blades pulled back throughout the entire set to keep the load on your chest. Do not forcefully lock your elbows; instead, stop the press under control with your arms nearly straight.
The chest press machine allows you to load the chest through a stable movement path and makes progressive overload easy.
More exercises: Chest
§ 06 · Same muscles
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