Chest Press Machine

Setup

1. 01Adjust the seat so the handles align with mid-chest height.
2. 02Sit back with the spine supported and shoulder blades retracted.
3. 03Plant both feet flat and brace the trunk.
4. 04Grip the handles with elbows pointing back at chest level.

Execution

1. 01Press the handles forward until the arms are nearly extended.
2. 02Stop just short of locking the elbows hard.
3. 03Lower under control until the hands return near the chest.
4. 04Keep the shoulder blades pinned throughout the return.

Checkpoints

• -Shoulder blades stay retracted against the pad.
• -Elbows track at chest level, not shrugged up.
• -Wrists stay neutral and stacked over the handles.
• -The chest does the work, not the shoulders.

Common mistakes

• -Letting the shoulders roll forward at full extension.
• -Setting the seat too high or too low for chest-level handles.
• -Snapping the elbows into a hard lockout.
• -Cutting the return short and skipping the stretch.