February 8, 2019

How to Use the Chest Press Machine

The Chest Press Machine targets your upper-body. Specifically, it allows you to work on your pectorals, triceps, and deltoid muscles.


How to Setup & Use the Chest Press Machine

Begin by adjusting the seat to a height that allows you to align the handles with the middle of your chest. To determine an appropriate weight for your workout, start with about 25% of your body weight. Then increase 5-10lbs every set, until you find a weight that challenges you to complete 10 repetitions. Once you have your weight selected, use your legs to press out the foot advance pedal. This will bring the handles to the start position.

Chest Press Machine
  • While maintaining contact between your back and the padding, press handles outwards without locking your elbows.
  • Exhale as you press the handles away from your chest.
  • Allow the handles to slowly come in until they are in line with your chest, no farther. Anything farther than chest distance will put excessive stress on your shoulders.
  • Inhale as you allow the handles to come back in towards your chest.

Perform 3-4 sets of 10-12 reps (for beginners). After each set, place your feet back on the advance pedal. Then, drop your arms to your side and slowly lower the handles back to their resting position.


A Word of Caution and Common Mistakes

Those with shoulder limitations should always use the foot advance pedal when setting the handles to the start position. Refrain from bringing your hands too close to chest level if you often experience pain or tightness in the front of your shoulders.

Often times, people will perform this exercise too rapidly and not reap the full benefit of the workout. The Chest Press motion is intended to be a slow and controlled movement. Be sure to inhale as you slowly lower the handles towards chest height. Then exhale as you forcefully drive the handles away from your body.