Push
Chest Press Machine
What it works
Mainly: Chest, Front delts. Also: Triceps.
Setup
Adjust the seat so the handles sit level with the middle of your chest.
How it goes
Press out smoothly, stop just short of locking, and return under control to a comfortable stretch.
Two things people get wrong
- Seat too low, which turns it into an awkward incline press.
- Letting the weight stack slam at the end of each rep.
If the kit’s busy
Dumbbell bench press.
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.