Chest Press Machine



Sit on a bench and fix the height and the back seat. If you set up more back, you will have less range of motion. Start with more range of motion with the back seat to the front, slide your feet back behind you with knees bent. Feet can either be flat or up on your toes slightly. Engage your abs and holding handles, lay back on a bench keeping handles at chest level right on your chest to support them as you lay back.   Elbows bent, arms at about 70 degrees of abduction. Arch your back and lightly squeeze your shoulder blades to get up more on the upper part of your back, engage your glutes and core


Press the handles up towards the top keeping inner part of each handles in line with your shoulders, slowly return to start.


Use your entire body to complete the press up, push through your feet and keep your glutes squeezed to push your upper back down into the bench as you press up

Do not let your elbows flare out to the sides during the movement