Chest Press

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The chest press workout is a machine-based exercise that primarily targets the chest muscles.

It involves sitting on the machine with the back pressed against the pad and pushing the handles forward.

While the chest press also engages secondary muscles like the shoulders and triceps, its main focus is on developing chest strength and size.

Adjust the seat height and backrest of the chest press machine to ensure proper alignment.
Sit on the machine with your back flat against the backrest and your feet flat on the floor.
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
Push the handles forward while exhaling, extending your arms fully but without locking your elbows.
Pause briefly at the end of the movement, feeling the contraction in your chest muscles.
Slowly release the handles, allowing them to return to the starting position while inhaling.

Adjust the seat height so that your feet are flat on the floor and your knees are at a 90-degree angle.
Grip the handles with your palms facing forward and elbows at a 90-degree angle.
Exhale as you push the handles away from your body, fully extending your arms without locking your elbows.
Squeeze your chest muscles at the top of the movement for a brief pause.
Inhale as you slowly bring the handles back towards your body, maintaining control throughout the exercise.
Focus on engaging your chest muscles throughout the entire range of motion, avoiding excessive shoulder or tricep involvement.