The bench press is one of the most important basic exercises for the upper body, training the chest muscles. This variation is performed on the machine and is similar to the bench press movement. This exercise is very suitable for beginners as the movement is guided by the machine and is easier.
Exercise
Chest press on the machine
Type: Bilateral
Rest: 150s
Equipment: Maschine
Tutorial
1
Lie on the bench so that the handles are slightly below your chest. Press your feet firmly into the floor.
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 (elbows pointing down, hands pointing up). Point your palms forward.
3
Push the handles upwards in a powerful and controlled manner. Stretch almost, but not completely, to protect your elbow joints. Your hands should now be above your body and at chest height. Exhale as you do this
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, move your hands backwards 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
Secondary
—
Tertiary
—
Equipment
Machine
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