Chest press on machine (inclined)

Exercise overview

Primary muscle group: Chest

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 44

Average per rep (lbs)*: 97

Description: Sit Down and Setup: Sit on the Chest Press Machine and select your desired weight. Step on the lever to bring the handles forward for easy access. Grip the Handles: Grab the handles with a palms-down grip. Lift your elbows to make your upper arms parallel to the floor, aligning your forearms forward. Starting Position: Extend your arms fully while holding the handles in front of you. This is your starting position. Perform the Press: Inhale as you bring the handles back towards you, keeping control of the movement. Execute the Press: Push the handles away from you while flexing your pecs and exhaling. Hold the contraction for a second. Repeat: Return to the starting position and repeat for the recommended number of repetitions. Finish: After completing your reps, step on the lever again to slowly return the handles to their original place. Variations: Consider variations like using free weights (barbells or dumbbells) on a regular bench or using a pulley machine for different training stimuli.

Exercise ID: 00148

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Adjust the Seat Properly: Ensure the seat height is adjusted so that the handles are in line with the upper portion of your chest. This alignment allows for optimal engagement of the chest muscles.
Control Your Movement: Focus on controlling the movement throughout the entire range of motion. Avoid letting the weights drop quickly; maintain a steady, controlled pace to maximize muscle engagement and reduce the risk of injury.
Keep Your Feet Flat: Make sure your feet are flat on the floor to provide a stable base. This helps you generate power from your legs and maintain proper form.
Use the Full Range of Motion: Extend your arms fully without locking your elbows at the top of the movement, and bring the handles back until your elbows are just below shoulder level. This ensures that you're working the muscles through their full range of motion.
Shoulder Position: Keep your shoulders retracted and pressed against the backrest throughout the exercise. This helps to focus the effort on your chest rather than your deltoids.
Breathing Technique: Inhale as you lower the weight and exhale as you press it upwards. Proper breathing helps maintain a rhythm and provides the muscles with the oxygen they need to perform.
Warm Up Properly: Ensure you properly warm up your chest and shoulder muscles before starting with the inclined chest press. This can include light cardio and dynamic stretching to prepare your body for the workout.
Start with Lighter Weights: Begin with lighter weights to perfect your form before progressing to heavier loads. Proper form is crucial to prevent injury and to ensure you're targeting the correct muscle groups.
Mind-Muscle Connection: Concentrate on the chest muscles as you perform each rep. Visualizing the muscle working can enhance activation and results.
Watch Your Wrists: Keep your wrists straight to avoid unnecessary strain. Flexed wrists can lead to discomfort and potential injury over time.

Exercise overview

Exercise tips and tricks

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