Online Fitness Trainer, Exercise Programs & Workout Routines

Machine Chest Press

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Chest

Calories Burned:  340 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Pectorals
Secondary Muscles Trained:  Anterior Deltoids
Instructions: 
Adjust the seat height so that the handles are even with the center of your chest.
 
Keeping your upper arms perpendicular to your to torso, press the weight away from your body, being sure to keep your wrists aligned with your forearms throughout the movement.
 
Reverse the movement and return to the starting position.
 
The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds with the inward movement no faster than the outward.
 
Keep your back flat against the machine pad.
 
Do not lock your elbows at the top of the press 

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