Bench presses are one of the most important basic exercises for the upper body, training the chest muscles. The incline of the seat means that you are more likely to work the upper chest muscles. The variation on the machine is very suitable for beginners, as the movement is guided and therefore somewhat easier. However, it is also an exercise for advanced users to hit the chest perfectly.
Adjust the seat height of the machine so that the position suits you and sit on the sloping seat.
2
Spread your arms out so that there is a 45° angle between your upper arms and upper body and grasp the handles with your hands. Choose the grip width so that your hands are in line with your elbows. Your forearms should be perpendicular to the floor. Point your palms forward.
3
Push the handles upwards in a powerful and controlled manner. Stretch almost, but not completely, to protect the elbow joints. Breathe out as you do so
4
Lower the handles in a controlled manner until they are back in the starting position. Inhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms. During the eccentric movement, lower your hands until you feel a slight stretch in your chest muscles. Make sure that your wrists are not bent and are in line with your forearm.
Muscle groups
Primary
Chest (upper)
Secondary
—
Tertiary
—
Equipment
Chest press
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