How To

Seated Chest Press - Pin Loaded


The seated chest press is a machine-based exercise targeting the chest. It approximates the motion of a bench press but is usually performed facing forward and seated upright. Many machines offer multiple grip options, such as overhand, neutral (palms facing), or underhand. The chest press is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a pre-exhaust or muscle-building upper-body workout.

Machine chest press Instructions

  1. Select the weight and Sit down on the Chest Press Machine.
  2. Adjust the seat so that the handles sit in line with your sternum.
  3. Grab the handles with a palms-down grip and lift your elbows so your upper arms are halfway between your rib cage and parallel to the floor. Tip: Your forearms will be pointing forward since you grab the handles. You will be in the starting position once you bring the handles forward and extend your arms.
  4. Now, bring the handles back towards you as you breathe in.
  5. Push the handles away from you as you flex your pecs and breathe out. Hold the contraction for a second before going back to the starting position.
  6. Repeat for the recommended amount of reps.


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