Workout Programms

How to Do a Seated Chest Press

Targets: Pectoral muscles

Equipment Needed: Chest press machine

Level: Beginner

The sitting chest press machine is Associate in Nursing upright version of the quality lying bench press machine. The arms placed below a weight-bearing load, a square measure pushed removed from the chest and came back to the beginning position. The chest press helps build the pectoral muscles additionally because of the striated muscle, deltoids, and latissimus dorsi muscles.


This exercise targets the most muscle of the chest, the pectorals. Developing the pectoral is an Associate in Nursing aesthetic goal for several individuals. it’s conjointly purposeful in developing strength and power for sports wherever you swing a bat, racket, or club. The chest press machine conjointly recruits the striated muscle and also the massive muscles of the shoulders and back. employing a machine helps forestall several errors of type. you’ll be able to alter the seat and handles so that they square measure within the correct position for your body. employing a machine, you’re ready to carry heavier weights with additional management.

Step-by-Step directions

Familiarize yourself with the machine. the quality Nautilus machine could be a levered device that uses a collection of removable weight plates. Older machines have one weight carriage that distributes the burden equally between the 2 bars. Newer levered models have a carriage for every bar Associate in Nursingd a freelance movement that builds either side of the chest additional equally. Other machines work on a cable-and-pulley system that attaches to a stack of weight plates. to regulate the burden, you’d merely move the removable pin to the chosen plate. like levered systems, cable-and-pulley machines will either have freelance or non-independent bars. If you’re unfamiliar with any of those machines, do not hesitate to raise an athletic facility attendant for facilitating.

  • 1 Sit well on the machine together with your feet placed firmly on the ground concerning shoulder-width apart. If this is often your initial time mistreatment the machine, place a lighter load on the burden carriage. If your machine has an Associate in Nursing adjustable seat height, make sure that the setting permits your arms to push at a horizontal position to the bottom once your arms square measure absolutely extended.
  • 2 Grasp the handles with a full grip, thumb circled around the handle, and maintain a neutral carpus position {with your|together with your|along with your} wrists in line with your forearms.
  • 3 Push the bars outward to full extension however while not lockup out the elbow, eupneic as you press out. Keep your head steady against the upright pad and your neck still. you ought to feel important resistance against the horizontal push.
  • 4 Pause in brief at full extension, then enable the bars to come back toward your chest and suspire throughout this recovery.
  • 5 Repeat for as several repetitions as involved in your program. attempt totally different weights till you’re ready to push and unleash slowly for concerning ten repetitions. The last repetition must always feel a touch tough.
  • 6 Try sets of ten reps. begin with less if you’ve got to, continuously taking note of your body to avoid injury. Rest for many minutes between sets.

Common Mistakes

Avoid these errors therefore you get the foremost take pleasure in this exercise and avoid injury.

Elbows Too so much Back

Don’t stress your enarthrosis by extending your elbows too so much back once grasping the handles. a touch is OK, however, the handgrips must always be before of your body line. Injuries will simply occur if you stretch forth the shoulder whereas bearing even moderate weight. fairly often the machine is intended therefore it’s a catch that will not enable this overextension. Check to make sure it’s been set properly.

Explosive Movement

When pushing the bar, your movement ought to ne’er be explosive. Keep your movements steady and controlled, each as you push and unleash. If needed, count “one-two” once pushing, pause, then count “one-two” as you unleash. Never rush.

Arching Back

Keep your back and shoulder blades against the rear support. If you discover yourself arcuate your back after you push, you’re mistreatment an excessive amount of weight. cut back the burden so you’ll be able to push with effort however while not arcuate the rear.

Modifications and Variations

When employing a machine, you’re restricted within the other ways you’ll be able to perform Associate in Nursing exercise, however there square measure modifications you’ll be able to create.

Need a Modification?

When initial beginning, take care to check the machine and the way to regulate the seat and handles. provoke help from the athletic facility employees if necessary. Use a light-weight weight or maybe Associate in Nursing unweighted effort initially to ascertain your positioning. Then add tiny increments of weight till you reach the number you’ll be able to press for eight to twelve reps with properness.

Up for a Challenge?

As you build muscle, you’ll be ready to increase the weights used. you’ll be able to conjointly experiment with employing a totally different grip. However, if you employ too wide of an edge your vary of motion is shortened, modification the coaching impact.

Once you’ve got properness, attempt unilateral chest presses with one arm at a time.

If you’re a complicated sporting {goods} with good core stability, you’ll be able to sit upright together with your back down the support as you are doing the chest press. However, you need to confirm you’re not misreckoning the rear.

The same exercise will be performed on bench mistreatment either a weight or a combine of dumbbells additionally as on a cable machine or suspension trainer. As everyone can have a rather totally different action, it’s sensible to vary your chest press routine.

Safety and Precautions

Talk to your doctor or therapist concerning whether or not this exercise if acceptable for you if you’ve got had Associate in Nursing injury to or recent surgery involving your chest muscles or shoulders. If at any time you are feeling pain in your arms, shoulders, or chest, finish the exercise.1 take care to require the time to regulate the machine to suit your body and arm length. make sure that you’ve got set the levers to stop overextending your elbows and shoulders. Check the weights selected therefore you are not lifting Associate in Nursing extreme quantity.

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