How to Do the Machine Chest Press
The machine chest press is a multipurpose equipment that can be an excellent match for many lifters' chest day routines.
Lifters may load up heavy and press with confidence thanks to the equipment, which avoids the need for a spotter in case something goes wrong.
Which Muscles Are for the Machine Chest Press
WHEN YOU’RE PERFORMING machine chest presses, you’re targeting the same muscles that you would hit with Weights or Barbells.
Chest
Triceps
Shoulders
Benefits of the Machine Chest Press
One of the special advantages that machine presses provide is the difference when it comes to force curves. That you don't typically receive with other types of equipment.
Unlike dumbbells or barbells, with the Machine Chest Press, you get more resistance at the top of the movement. This is a great way to get extra pressing work in.
Another benefit is that, compared to the straight A to B movement that free weights provide, machine presses offer a broader arc movement.
By flowing with the body's chest fibers, this arc helps the user develop more muscle.
Typical Mistakes in Machine Chest Press Setup
You may believe that the machine chest press is more than simply sitting and lifting weights. It goes a bit deeper than that, and it begins with where you stand. Two typical errors are as follows:
Setting the Seat Too Low
With the seat reduced to the floor, you might find it easier to get in a few more repetitions or lift more weight, but those tiny improvements come at the expense of your chest's much-needed range of motion and transfer some of the effort to your shoulders, which is not what you want.
Moving Your Butt
Your Glutes should be firmly on the seat and your Lower Back should rest against the rear pad. Your range of motion is hampered, and your chest muscles eventually suffer another setback.
Tips
Higher is better for the bench position. Your best move is to raise it to about one notch higher than you probably want.
From there, wedge yourself into the machine, keeping your butt tight toward the back pad.
Grab the handles tightly. Your best position is to have your shoulders about an inch or two above the handles.
Also think hard about keeping your butt against the pad.
How to Do the Machine Chest Press
Align your seat to the point where the handles are about two inches below your shoulders.
Keep your shoulder blades tightly squeezed against the back pad, and your glutes and lower back wedged into the pad as well.
Drive your elbows down and tight, while pushing into the floor with your legs.
Press forward, squeezing at the top. That’s one rep.
Chest Press Into Your Workouts
However, machines are a great option toward the end of your session when you still want to move more weight and go all out till fatigue, MACHINE PRESSES AREN’T meant to be a primary chest day exercise.
