EXERCISE PDF
Seated Machine Chest Press
A supported seated press using the chest, shoulders and arms.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles used
Main muscles
- Pectoralis major
Assisting & stabilizing muscles
- Triceps brachii and anterior deltoids
- Abdominal, back and forearm muscles (posture and grip)
How to perform
- With the load resting, secure the selector pin and adjustment locks. Set handles around mid-chest and choose a comfortable start without forcing shoulders far backward.
- Plant both feet and support hips and back against the pad. Wrap thumbs around the horizontal handles with wrists aligned to forearms.
- Exhale and press forward smoothly, keeping back and hips supported and avoiding a forceful elbow lockout.
- Inhale and return slowly to the same comfortable start. Use the machine’s procedure to rest the load safely before exiting.
Cautions
- Never adjust pins or moving parts under suspended load; do not slam the stack.
- Stop for pain or dizziness. Reduce load if support or grip cannot stay controlled.