Machine Presses

in Chest Exercise

Main Muscle Worked: Chest

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Machine Presses - Exercise Guide

Step 1

With a barbell:
Lie flat on a bench, with your feet flat on the floor. Your shoulder blades should be firmly pressed on the bench and your chest slightly arched.

Step 2

Lift the bar off the rack, with your palms facing forward. Hold the barbell above you, with your arms straight and fully extended.
Slowly lower the bar to your chest until it either touches your chest or is an inch or so away. Don’t bounce the bar off your chest.

Step 3

Push the bar straight up until arms are fully extended.

Step 4

With dumbbells:
Lie on a flat bench with a dumbbell in each hand, palms facing each other. The weights should be resting on top of your thighs.

Step 5

With a little help from your thigh muscles, lift the weights one at a time until they are in front of you at shoulder width.

Step 6

Twist your wrists forward so that your palms are facing away from you. Your upper arm and forearm should be bent in a 90-degree angle. Practice full control of the weights at all times.

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