Chest Beginner

Chest Press

  • Chest
  • Triceps
  • Front Delts

Machine

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Adjust the machine seat so the handles sit around mid-chest height.

  2. Place your feet firmly on the floor and your back against the pad.

  3. Push the handles forward until the arms straighten comfortably.

  4. Return slowly until you reach a comfortable stretch without the shoulders rolling forward.

Key cues

  • Keep wrists aligned with forearms.
  • Stay against the back pad.
  • Keep the return controlled.

Common mistakes

  • Using a seat height that places the handles too high.
  • Lifting the back from the pad.
  • Letting the stack slam at the end.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.