Chest Press Machines: A Beginner’s Guide

Instructions:

1. 1. Sit on the lever chest press machine with your back flat against the pad.
   2. Adjust the seat so the handles are at chest level.
   3. Grasp the handles with a firm grip, palms facing forward.
   4. Push the handles forward until your arms are fully extended, but avoid locking your elbows.
   5. Slowly return the handles to the starting position, keeping control throughout.

Tips:

• Keep your shoulders down and back to avoid strain.
• Focus on engaging your chest muscles, not your arms.
• Use a weight that allows full range of motion without sacrificing form.
• Avoid bouncing or jerky movements; control is key.
• Perform 3–4 sets of 10–12 reps for strength and hypertrophy.