Fitness Training Exercises

Strength Training - Chest
The Seated Chest Press (Machine)

Equipment Required:

Chest Press machine
(Follow manufacturers instructions for use of the machine)

Starting Position:

Select appropriate resistance.
Set the seat position so that hands are aligned with mid-chest.
Sit erect with the entire back and head pressed firmly against the seat pad.
Place the hands on the horizontal handgrips.
Relax the shoulders.

Actions To Execute Exercise:

Press forward from the chest until the arms are almost fully extended.
Pause; slowly return to starting position.
Repeat.

Breathing Technique

Exhale while pressing forward; inhale while returning to the starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the chest, shoulders and back of upper arms (pectoralis, deltoids, triceps).

Variations On This Exercise:

Some machines offer other handgrip positions. Vary the grip positions and/or seat position when you want to emphasize conditioning in a specific part of the muscle group. (See a fitness professional for recommendations).
Unilateral (one arm at a time) variations may be performed if the machine permits it.

Precautions / Contraindications

This exercise may be contraindicated for some individuals with shoulder or elbow problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Contract abdominals tp stabilise torso.
Do not lock elbows in fully extended position.