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Chest Press Machine

The Chest Press Machine is an alternative to the Barbell Bench Press.

Just like its classic counterpart, the Chest Press Machine helps develop your pecs, anterior deltoids (front of the shoulder), and triceps (back of the arm). But its predefined trajectory allows for a little different muscle stimulation. This limitation of the axes of work makes it a little less complete exercise than the Barbell Bench Press, but which is nevertheless interesting for starting in bodybuilding, finishing a session dedicated to the pectorals, or quite simply changing your training routine.

Some quality machines have a converging trajectory, that is to say, that your hands come closer at the end of the movement, which is very beneficial for the stimulation of the pectoralis major (the “pecs”). They can be so effective that you can totally replace the Barbell Bench Press with one. No exercise is essential.
Also, some machines give you the possibility of having a neutral grip (palms of the hands parallel to your body).

(I see you as a person with an interest in bodybuilding! )
So I advise you of these products that you will need in this sport:

How To Make Chest Press Machine

After lying down or sitting down (depending on the type of machine available to you), use the different settings to give yourself the most comfortable possible trajectory. In the starting position, your hands should be approximately level with your nipples. You should not feel any discomfort in your shoulders and elbows during the movement, and you should be able to put your feet flat on the floor or on a stable support.

Avoid a starting position that would stretch your pecs and shoulders too much (if possible).

For the movement itself, it will be the same logic as in the Barbell Bench Press (I advise you to read the execution tips if you haven’t already done so): keep your feet well spaced apart. of your shoulders, firmly anchored to the ground, keep the shoulder blades tightened during the entire movement, the rib cage open (better recruitment of your pectorals and relief of your shoulders).

The standard rhythm is 1 second in concentric, 1 second in eccentric.

If you have trouble feeling your pecs working and your development is a priority, force your hands to move towards the center of the grips throughout the movement.

Targeted Muscles

Opposite, the anatomical board of the muscles worked.

The Chest Press Machine is a basic movement for the pecs, it is, therefore, poly-articular, that is to say, that it will involve several muscles, the pecs to bring the arms closer to the axis of the body, and shoulders and triceps to push the load forward. The main difference from the Barbell Bench Press is that the movement is seated and guided.

The main muscles are:

  • Pectoralis major
  • Pectoralis minor (not visible, located under the pectoralis major)

The secondary muscles are:

  • The triceps
  • The anterior deltoids (the front part of the shoulders)
  • The serrated
  • The coraco-brachialis

This movement is however not sufficient to work the pecs as a whole, in fact, it does not work the clavicular portion of the pecs (the upper portion), so it must be completed with an incline exercise, such as the Incline Barbell Bench Press.

The big advantage of using the machine is that the movement is convergent, that is to say, more natural, the recruitment of the pectorals is therefore easier. In addition, the work of the stabilizing muscles is reduced due to the use of soft resistances (the cables of the machine) and the guiding of the movement, it is, therefore, easier to focus on the work of the pecs, and the joints are better. protected.

However, machine training is also less traumatic for the muscles, and therefore less stimulating. A

Is Chest Press Machine dangerous?

The Chest Press Machine, due to the type of resistance applied (soft resistance) is normally safe, the use of the machine is much safer than a bar. There is indeed no risk of the machine falling on you during training.

However, you must be careful not to descend excessively during the exercise otherwise you over-stretch the pectorals and risk tearing, especially if your morphology is not suitable, that is to say, that you have arms long and a narrow torso. So be careful not to perform the exercise with excessive amplitude if your body type is not suitable.

The Chest Press Machine is therefore a risk-free bodybuilding movement.

Tips

The movement comes from the arms and pecs.
Concentrate on your shoulders which must remain low during the execution of the movement.
The upper back is continuously glued to the machine.
If you have trouble keeping your head glued to the bench (due to lack of flexibility), you can take it off.
The goal is to do the exact number of repetitions, not one more.
The advanced level has 2 fewer repetitions to increase the load.

Warning

Do not fully extend your arms, it is not good for your elbows and prevents you from having continuous tension.
Keep your natural arch, don’t overdo it.
Your trunk should always be well anchored on the bench (or against the backrest, it depends), do not squirm.
Do not lean your head on the bench or backrest.
Don’t lower or arch your head.
Do not use the rebound of the load to do more reps, it is less efficient and not nice for the machines.

(I see you as a person with an interest in bodybuilding! )
So I advise you of these products that you will need in this sport:

Breathing

Inhale during the eccentric phase (when the load is coming towards you), exhale during the concentric phase (during the push).

Variants

There are variations of this exercise on machines, such as the Incline Barbell Bench Press or the Chest Press Machine.

It is also possible to do all the variations of Barbell Bench Press, inclined and declined with bars and dumbbells.

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