Chest Press, Oppositional

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The chest press is a workout that primarily targets the chest muscles using a machine.

The machine is employed by pushing the handles forward, engaging the chest muscles to perform the exercise.

While the chest press mainly focuses on the chest, it also works the triceps and shoulders to a lesser extent.

Adjust the seat height and backrest of the chest press machine to a comfortable position.
Sit on the machine with your back flat against the backrest, feet flat on the floor, and grasp the handles with an overhand grip.
Push the handles forward, extending your arms fully in front of you, while exhaling.
Hold the extended position briefly, feeling the contraction in your chest muscles.
Slowly bring the handles back towards your body, bending your elbows and inhaling.
Repeat steps 3 to 5 for the desired number of repetitions.

Adjust the seat height so that your feet are flat on the floor and your knees are at a 90-degree angle.
Position your hands slightly wider than shoulder-width apart on the machine’s handles, with your palms facing forward.
Engage your chest muscles by squeezing your shoulder blades together and keeping your chest lifted throughout the exercise.
Exhale as you push the handles forward, extending your arms fully but without locking your elbows.
Inhale as you slowly bring the handles back towards your chest, maintaining control and feeling the stretch in your chest muscles.
Start with a weight that allows you to perform 10-12 reps with proper form, gradually increasing the resistance as you progress.