Monday, November 8, 2010

Great Chest Workouts: How To Do the Machine Chest Press

Proper Form Gets Results



Today I'm going to show you a really cool exercise that will definitely give you a Great Chest Workout. Although free weights have many advantages to building size, muscle and strength, don't sell the machines short. While there's a line of people waiting to get in a few reps on the bench press, you can get right to work on the chest press machine. Shaking your head no? Well, here are some benefits of the chest press machine:

  • strengthens the chest
  • strengthens the arms
  • strengthens the shoulders
And when you want to become bigger and stronger, you'll do what works. That's what this is all about. You know it and I know it. So let's get started.

How To Do the Machine Chest Press

You'll need a chest press machine for this exercise. Some chest press machines come with a foot lever, others don't. The only thing the lever does is help you get the handles into proper position. Select a weight that is appropriate for you, if you're a newbie and not accustomed to heavy workouts, workout at a weight range of thirty to fifty pounds. Next, adjust the seat to a position that will allow you to perform the exercise with proper form. Sit up straight and your shoulders into the back rest. Now, take a handle bar in each hand. Using your chest muscles, press the handle bars forward until your arms are fully extended. Hold for a five second count. Now slowly return your arms to the starting position. You've just completed one rep. Remember to breathe in before you press, and to exhale as you complete the first half of the movement. After you've finished ten reps, take about fifteen seconds to rest then start another set. You should do five sets of this exercise with ten reps for each of those sets. Of course, that shouldn't be the only exercise you do on chest day. After you complete your sets on the machine chest press, make sure you do some bench presses, dips, push ups, or even isometric hand presses. Combining several of these compound exercises will boost your testosterone levels, which is a natural growth hormone that increases muscle size. This is good for your entire body.

Now it's time to get off the computer and into the gym. See you all here next week for another article on my Great Chest Workouts website. Catch you later.

"Great Chest Workouts: How To Do the Machine Chest Press - Proper Form Gets Results" copyright 2010. Great Chest Workouts. All Rights Reserved.