How do I do the seated chest press?

Press on the chest when the person is sitting.

After adjusting the machine to the required weight, sit firmly on the floor with your feet shoulder-width apart. If the seat is adjustable, make sure the arms are level when the seat is fully extended. Grip the handle completely by wrapping your thumb around the handle. Align wrist to wrist and maintain a neutral wrist position. Exhale and push up until your arms are fully extended (don't lock your elbows). During this movement, keep your head firmly on the backrest and your neck still. You should feel resistance to the horizontal push.

A short break in full extension. Bend your elbows and return to the starting position while inhaling during this recovery.

If you are using the box press machine for the first time, please load the cart lighter. If you're not familiar with a particular machine, don't hesitate to ask your trainer or gym staff for help.

The advantages of the seated chest press

This exercise targets the pectoral muscles, which are the main muscles of the chest. These are the muscles you use to push the stroller or lift it off the ground.

The development of pectoral muscles is an aesthetic goal for many. It is important because the muscles are reduced according to age, increasing the risk of injury and lowering the quality of life and quality of life 

The thread press machine also restores bikes and empty muscles. This is associated with sports, rockets, or clubs in connection with this exercise. The thoracic press is sometimes used to estimate the power of the best athlete. 

Manufacture  -the printing of the field arch can prevent several forms of errors, adjust the chairs and deal with the body for the correct body position. With the help of cars, you can often print a heavyweight with much control.

Another variation of the seated chest press

There are many ways you can perform chest compressions while sitting on a machine, but there are also many ways you can create them.

No weight for beginners

If you are new to this exercise, start without weights until you learn the correct position. Then lower the weight until you reach 8 to 12 reps with good posture. You can increase the weight you use while building muscle.

Seated chest press with one hand

You can make the seated chest press harder by pressing one arm at a time. Do the same steps with both hands, but use your right or left hand to push the weight. Remember to do the same on the other side to balance the muscles.

Seated chest press with various equipment

The same exercise can be performed on a bench, cable machine, or overhead trainer with barbells or dumbbells. Since each movement is slightly different, switching gears is a great way to change up your chest press routine.

Common mistake

Avoid these mistakes to get the most out of this exercise and avoid injury.

Elbows too far back

When you grip the handle, pull the shoulder joint, not the elbow too far back. A little extension is fine, but the handle should always be in front of the body line. Excessive shoulder extension when lifting even moderate weights is prone to injury. Often, cars are designed to have locks that do not allow for such overextension. Make sure it is installed correctly or ask the gym staff to check it.

Explosive movement

When pushing the bar, the movement should not be explosive. Smooth and controlled movement on push and release. If necessary, count to 1-2 as you push up, pause, and then count to 1-2 as you release.

Never rush.

Keep your back and shoulder blades on the backrest. If you bend your back when pushing, you are putting too much weight on it. Lower the weight to push up hard, but don't arch your back.