How to Perform Different the
Chest Press Exercise

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• Select a nice easy weight for your warm up
• Take a seat in the machine
• Position your back so it is straight against the machine
• Create the natural arch in the back by placing the shoulder blades against the machine
• Lift your elbows up so they are level with your shoulders and your hands out in front of you at 90 degrees to your elbows.
• Your elbows should be in line with your chest. (See Changing Seat Height below if you are not)
• Now take the handle grips, ensuring your wrists are flat and comfortably tight

• Place one hand underneath the seat for stability
• Use the other hand to gently pull the lever towards you, this will realease the pin and allow you to move the seat up and down

First Repetition:

• Step up your weight for the set... 1-10 Scale
• Double check your shoulders are against the seat
• Squeeze your tummy and hold it tight
• Take a deep breathe in through the nose
• Blowing out as you push the weight all the way to the end – Counting  1 and 2 
• Ensure the elbows do not lock (keep them soft)
• Immediately bring the weight back in counting 1, 2, 3 and 4 taking a deep breath through your nose
• Do not let the weight touch, keep the pressure on the muscles
• Start from the top of First Repetition and continue to your desired repetitions (Endurance, Strength or Power)

• Continue to count 1 and 2 as you lift the weight
• Breathe out through the mouth during the Pushing phase
• Keep your back straight and your tummy tight as you push the weight
• As you bring the weight back down count 1,2,3 and 4
• Breathe in through the nose as your bring the weight back in.