315 kcal
Chest Press Machine, Rowing Machine, Barbell, Dumbbell, Sandbag
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Chest, Hamstrings, Side Delts, Biceps, Cardio/Full Body
8 min
A classic upper-body pushing exercise performed seated on a chest press machine to train the chest, front shoulders, and triceps with controlled, joint-friendly resistance.
Step 1
Sit tall with your back against the pad and your feet planted flat. Grip the handles at about mid-chest level with your wrists straight. Pull your shoulders down and back, and keep your ribs from flaring as you brace your core.
Step 2
Press the handles straight forward until your arms are almost straight. Keep your shoulders down and your chest lifted without arching your low back. Pause briefly and feel your chest and triceps working at the end of the press.
Step 3
Bring the handles back toward your chest under control until your elbows are comfortably bent. Stop when your upper arms are roughly in line with your torso and you still feel tension in your chest. Reset your posture tall and steady, ready for the next rep.
