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Exercise overview
Training details
ChestShouldersTriceps
Equipment
Chest Press Machine
Sets × reps
4 × 12
Rest
1 min 15 sec
How to perform it
Step-by-step instructions
- 01Adjust the seat so the handles start around upper-chest height.
- 02Sit with your back flat against the pad, feet planted, and chest lifted.
- 03Hold the handles and press them forward and upward without locking your elbows hard.
- 04Pause briefly at the top while keeping your shoulders down and controlled.
- 05Lower the handles slowly until you feel a comfortable stretch in the chest.
Use this exercise in a plan