Bench Press - Machine

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Beginner Chest Triceps Anterior Delts Strength Chest Press Machine Push Compound Gym

Purpose: This exercise increases strength and strength speed, and produces greater functional strength for pressing movements.

Benefits: A barbell allows someone to lift heavier weights and thus build more strength quicker.

Sit in the chest press machine with your feet flat on the floor. Press your back against the back pad. Grasp the handles. Your elbows should be out to the side of your body. This is your starting position. Straighten your elbows while pushing the handles so that your arms are extended. Exhale during this movement. At the end of this movement, squeeze your pecs and hunch the shoulders forward to work the Pectoralis Minor muscle. Slowly return the handles to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.

The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.