Chest Press Machine

Work with Mosley Coaching

Seat and Handle Adjustment:
• Adjust the seat height so that the handles align with your mid-chest level.
• Ensure that the backrest provides support for your lower back.
• Choose a grip width that is comfortable for your shoulder width.

Proper Body Position:

• Sit on the machine with your feet flat on the floor and your knees forming a 90-degree angle.
• Maintain a neutral spine with your back firmly against the backrest.
• Grip the handles with a firm, yet comfortable, grip.

Initiating the Movement:

• Inhale and push the handles away from your body by extending your arms fully.
• Keep your elbows slightly bent at the top of the movement to maintain tension on the chest muscles.
• Avoid locking out your elbows and maintain control throughout the range of motion.

Range of Motion and Control:

• Focus on a full range of motion by bringing the handles close to each other without letting them touch.
• Control the descent of the handles to feel a stretch in your chest muscles.
• Avoid using momentum or bouncing the handles off your chest.

Resistance and Repetitions:

• Select a resistance level that challenges your chest muscles without compromising form.
• Aim for 10-12 repetitions per set, adjusting the weight as needed.
• Gradually increase the resistance as your strength improves for progressive overload.

Additional Information:

• The Chest Press Machine primarily targets the pectoral muscles (chest), anterior deltoids (front shoulders), and triceps.
• Incorporate variations in grip and hand positions to target different areas of the chest.
• Combine the Chest Press Machine with other chest exercises for a well-rounded chest workout.