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Chest Press (Machine) - Male

Instructions

  • Adjust the seat height on the machine so that the handles are level with the middle of your chest. 
  • Sit on the machine with your feet flat on the ground, shoulder-width apart. 
  • Keep your head up and against the bench. 
  • Hold the handles and extend your arms completely forward. 
  • Hold for one second and slowly return until your elbows are at a 90-degree angle. Stay in control of the motion at all times and do not let the muscle relax before starting the next repetition. 
  • Breathe with the motion - breathing out as you extend the bar and in as you return to the starting motion. 
  • Consult your daily plan for number of repetitions and sets.
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Tip

Focus on returning to the start position at a slower rate of motion, and make sure you maintain control of the weight at all times.

DISCLAIMER: Your doctor is often in the best position to evaluate whether any particular diet or exercise program is best for you. Advance consultation with your doctor is particularly important if you are under eighteen (18) years old, pregnant, nursing, or have health problems.
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