July 28, 2023

9 Proper Technique for Chest Workouts With A Machine

9 Proper Technique for Chest Workouts With A Machine

In this blog post, we will explore nine proper techniques for chest workouts with a machine, ensuring you get the most out of your training sessions and achieve impressive results.

Seated Chest Press

With your feet flat on the ground, squeeze your shoulder blades into the bench and use your chest muscles to push the handles out in-front of you and return back to the starting position.

Single Arm Seated Chest Press

With you feet flat on the ground, squeeze your shoulder blades into the bench and push one handle up in-front of you, squeezing your chest at the top.

Incline Chest Press

With your feet flat on the ground, squeeze your shoulder blades into the bench and push the handle up in-front of you, squeezing your chest at the top.

Chest Flys

Grip the handles and bring them together in-front of you with straight arms and soft elbows, remembering to squeeze your chest. Slowly bring them back to the starting position in a nice controlled motion.

Alternating Incline Chest Press

From the starting position, push the handles out in-front of you. While keeping one arm extended, bring the other arm to the starting position and back to fully extended, alternating each side. Remembering to squeeze your chest muscles.

Alternating Chest Press

With your feet flat on the ground, squeeze your shoulder blades into the bench and push the handles up in-front of you. While keeping one elbow in-front of you, bring the other handle in towards you and alternate each side.

Alternating Chest Flys

Grip the handles and bring them together in-front of you with straight arms and soft elbows. While holding one handle in-front of you, bring the other handle back to the starting position and back together in-front. Remember to squeeze your chest muscles.

Seated Chest Press

Use your foot to push the machine out into the starting position. Retract your shoulder blades down and back into the pad and push the handles away from you body. Then control the movement back to the start.

Seated Incline Chest Press

With your feet firmly on the floor, grab the handles and retract your shoulder blades down and back. Brace your core by expanding you belly. Press the handles up towards the ceiling, before controlling the movement back to the starting position.

Mastering the proper techniques for chest workouts with a machine can significantly enhance your chest development and overall fitness level. By following these guidelines, you can create a balanced and effective chest workout routine that contributes to your fitness journey positively. So, hop on that chest machine, implement these techniques, and watch your chest muscles grow stronger!


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