Zirv Fitness
Strength exercise

Chest Press Machine

How to do it

  1. Adjust the seat so the handles line up with mid chest height and sit back firmly against the pad.
  2. Grip the handles just outside shoulder width and set the shoulder blades down and back against the seat.
  3. Press the handles forward and slightly together until the arms are fully extended, driving through the chest and triceps.
  4. Pause for a moment at full extension without locking the elbows harshly.
  5. Return the handles over a 3 count until the elbows sit just behind the torso.
  6. Keep the head and upper back resting against the pad instead of pushing forward with the neck to finish the rep.

Muscles worked

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises
TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises

Related Chest exercises

Assisted Dip MachineBand Chest PressBand Push-up (Banded)Bar Muscle-upBarbell Bench PressBarbell Close Grip Bench Press
Type
Strength
Equipment
Chest Press Machine
Primary muscles
Chest, Triceps
Measured in
Reps and weight