Exercise:

Machine Chest Press

Target Muscle:

Chest (Mid/Lower)

Chest Press Machine

Sit down on the chest press machine and grab onto the handles with a medium-width grip. Choose a grip width that causes your elbows to form a 90 degree angle when the handles are fully lowered toward your chest. The seat should be positioned at a height that places the handles in line with your mid-chest.

If the machine you're using has a lever, step on it in order to move the handles forward. Next, press the handles forward until your arms are fully extended in front of you and you feel a strong contraction in your pecs.

Lower the handles back toward you until they are directly in line with your chest, and then repeat.

- Keep your shoulder blades slightly retracted throughout the exercise as this will reduce shoulder stress and increase pec activation.

- In order to maximize tension on the chest, apply a small amount of "inward force" throughout the exercise. What this means is that instead of just pressing the handles straight forward and back, focus on lightly squeezing your hands inward at the same time as if you were trying to compress the handles together.

- If it feels more comfortable on your shoulder joints, you can stop an inch or two short of your chest rather than lowering the handles all the way toward you.