Muscles Trained: Chest, shoulders, triceps.

Intro: The seated chest press is a nice supplement exercise to a barbell and dumbbell pressing routine. While it is a very similar movement to the free weight bench press, the machine stabilizes the weight for you which takes away some of the benefits. The advantage is that the machine provides a path for the weight to travel. With a reasonable weight for your training level, the injury risk for seated chest press is greatly reduced.

How it is performed: Before you begin your workout on the machine, you should look at the height of the seat. If the height is not suitable for your height and body frame, make the necessary adjustments according to the machines directions. Start your first set with a low weight to see where you stand and make adjustments. Sit all of the way into the seat with your butt flat on it at all times. Grab the handles of the machine. If the machine has pedals, use them for the first portion of the lift to get the weight and handles into position. When in the correct position, push your arms straight out or in the path of the machine’s motion. Do not lock your elbows at the end of the movement. Return your arms and the weight back to the original starting point.