Targets: Pectoral muscles (chest)
Equipment Needed: Chest press machine
Level: Beginner
The chest press helps build the pectoral muscles while also working the biceps, deltoids, and latissimus dorsi. The seated chest press is an upright version of the lying bench press and a great addition to an upper-body strength workout. Here is what you need to know about using a chest press machine to perform a seated chest press.
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After setting the chest press machine at the desired weight, sit with your feet firmly on the floor, about shoulder-width apart. If the seat is adjustable, ensure that its position allows your arms to be horizontal when fully extended. Here is how to perform the exercise.
If this is your first time using a chest press machine, place a lighter load on the weight carriage. If you are unfamiliar with a particular machine, don't hesitate to ask a trainer or gym attendant for help.
This exercise targets the pectorals, the main muscles of the chest. These are the same muscles you use when pushing a grocery cart or to get up off the floor.
Developing the pecs is an aesthetic goal for many people. It's also important because strength in these muscles decreases with age, potentially increasing your injury risk while decreasing your mobility and quality of life.
The chest press machine also recruits the biceps and the large muscles in the shoulders and back. That makes this exercise especially beneficial for those participating in sports involving swinging a bat, racket, or club.
The seated chest press machine removes the recruitment of stabilizing muscles required to keep your body steady when performing the bench press. This means you are targeting the chest muscles, but not the muscles that work with the chest to perform pressing movements. For functional fitness, this could be less desirable.
However, if you want to add more volume to your chest workout without tiring additional muscles and managing overall fatigue, the seated chest press is a good choice. Additionally, the bench press recruits more muscle fibers in the chest than the machine.
You are somewhat limited in the different ways you can perform a seated chest press on a machine, but there are a couple of modifications you can make.
If you are new to this exercise, begin with no weight on the chest press machine until you learn the proper form. Then add small increments of weight until you reach the amount you can press for eight to 12 reps with good form. As you build muscle, you can increase the weights used.
Make the seated chest press more challenging by pressing one arm at a time. Follow the same steps for both arms but just use your right or left arm to push the weight. Remember to do the same on the other side to keep your muscles balanced.
The same exercise can be performed on a bench using either a barbell or a pair of dumbbells, as well as on a cable machine or suspension trainer. As each will have a slightly different action, changing up your equipment is a good way to vary your chest press routine.
Avoid these errors to get the most benefit from this exercise and avoid injury.
Don't stress your shoulder joint by extending your elbows too far back when grasping the handles. A little extension is OK, but the handgrips should always be in front of your body line.
Injuries can easily occur if you hyperextend the shoulder while bearing even moderate weight. Oftentimes, the machine is designed so it has a catch that won't allow this overextension. Ensure that it has been set correctly or ask a gym attendant to check this for you.
When pushing the bar, your movement should never be explosive. Keep your movements steady and controlled, both as you push and release. If needed, count "one-two" when pushing, pause, and then count "one-two" as you release. Never rush.
Keep your back and shoulder blades against the back support. If you find yourself arching your back when you push, you are pressing too much weight. Reduce the weight so you can push with effort and without arching the back.
Talk to a healthcare provider or physical therapist about whether using the chest press machine is appropriate if you have had an injury to or recent surgery involving your chest muscles or shoulders. If at any time you feel pain in your arms, shoulders, or chest, end the exercise.
Be sure to take the time to adjust the chest press machine to fit your torso and arm length. Ensure you have set the levers to prevent overextending your elbows and shoulders. Check the weights selected so you aren't lifting too much.
To begin, try three sets of 10 reps. Start with less if you have to, always listening to your body to avoid injury. Try different weights until you are able to push and release slowly for about 10 repetitions. The last repetition should always feel a bit challenging. Rest for a few minutes between sets.
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