Chest · Beginner

Machine Chest Press

Chest · also Triceps, Front Delts

Equipment: Chest Press Machine

How to do it

• Set the seat so the handles line up with your mid-chest
• Sit back, feet flat, shoulder blades back and down on the pad
• Grip the handles, wrists straight, elbows about 45° from your body
• Press forward until your arms are straight but not locked
• Bring the handles back slowly to chest level

Common mistake

✕ SHOULDERS ROLL OFF THE PAD → ✓ BLADES PINNED TO THE BACKREST

Starting point: 3 sets × 8–12 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, nasm.org.