Chest Press Machine
a.k.a. Hammerstrength Chest Press
Differentiation: Mechanics
This variation of a Chest Press is unique. Here is how: you use a Chest Press Machine. The machine allows only a single plane of motion. This exercise is good for beginners who want to develop all around chest strength. With this machine, you push straight forward, without an angle.
Starting Position
To get into starting position, do this...
1) Locate a Chest Press Machine.
2) Select a suitable weight.
3) Adjust the seat height, so the machine's handles are just below shoulder height.
4) Sit facing outward on the chest press machine's seat.
5) Place your feet wide apart on the floor for stability.
6) Grasp the weighted handles overhand
7) ...and squeeze your shoulder muscles together.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you push the handles forward,
3) ...until your arms are fully extended.
4) Lock your elbows and hold this position for a count of one second.
5) Then, inhale as you allow the handles to move back toward your chest using a slow and controlled movement
6) ...without allowing the plates to lower down onto the stack.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Do not allow the plates to lower down onto the stack.
Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.
Press your shoulder blades firmly into the bench while pushing up each rep.
Keep your elbows flared outward at the bottom of the movement.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
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