How To Do The Chest Press Machine in 5 Simple Steps

How to do the chest press machine in 5 simple steps

The Cable loaded chest press machine primarily targets the pecs (chest muscles) and the triceps (back of your arm). This is a horizontal (Pushing to the front) movement pattern. 

Step 1: Grab the handles even on both sides, if you have a choice of grips  I would advise you start with a neutral grip. This is when your hands are look like you are holding the handle bars of a bike. 

Step 2: Your shoulder blades should be retracted (Squeeze together). This will form the base of support for when you are pressing the handles away from the body. Press the handles away from your body. Press out to the front while keeping your back pressed against the seat pad. Keep your head back for the duration but make sure you are not pushing your head back into the pad as an assist in the exercise. Your head should be relaxed and neutral. Like you are walking upright 

Step 3: Once you reach the end of the range. When your hands are as far in front as possible (Full range of motion), you can begin to allow the weight and resistance of the machine to return the handles back to their original starting position. Note that you will want to remain in control of the weight here. Do not let the weight bring your hands back. Your hands are allowing the weight to return to the starting position under control. 

Step 4: When you reach the end of the range your chest and pec muscles will stretch into a full lengthened position. This is the end range of motion. You should always complete a full range of motion for the target muscle. 

Please note that you not be as strong in the extents of your range of motion. Be it at the top or the bottom of the range of motion. You should alway train with a weight that will allow you to complete full repetitions. 

Step 5: Repeat this exercise for the amount of reps and sets as identified by your coach or program. 

Free Training Journals

We regularly teach our students and subscribers how to do the chest press machine exercise using our Free Training journals.