Machine chest press Images
![image](https://www.bodybuilding.com/images/2020/xdb/originals/xdb-65m-machine-chest-press-m1-16x9.jpg)
![image](https://www.bodybuilding.com/images/2020/xdb/originals/xdb-65m-machine-chest-press-m2-16x9.jpg)
Machine chest press Instructions
![Machine chest press muscle diagram](https://artifacts.bbcomcdn.com/@bbcom/exercises-app/2.1.2/img/guide-1.gif)
- Sit down on the Chest Press Machine and select the weight.
- Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.
- Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.
- Now bring the handles back towards you as you breathe in.
- Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.
- Repeat for the recommended amount of reps.
- When finished step on the lever again and slowly get the handles back to their original place.
Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a regular bench. Alternatively, you can use the pulley machine as well.