The chest is a place that people pay great attention to. With the increase of fitness habits, people are becoming more and more fond of chest training, and many people choose to use auxiliary equipment for chest training. The chest training machine is one of them. Then you Do you know the correct posture and steps for seated chest press? Let’s go take a look below!
Correct posture for chest press while sitting
First adjust the seat of the machine to a suitable height. The standard is that the height of the handle is the same as the height of the upper edge of the chest. Then adjust the weight. After sitting on the seat, the head, upper back and buttocks are close to Backrest, tighten the waist forward, then straighten the chest and abdomen, look straight, hold the handle with both hands, then take a deep breath, feel the strength in the chest, push the weight up, exhale at the same time, push the elbows to the top Do not fully straighten the joints, then pause for 1 second, return, inhale at the same time, return to the point where the two upper arms are in a straight line, exert force again, and repeat the exercise.
Exercise 3-4 groups each time, and practice each group 15-20 times. After a period of practice, you can gradually increase the weight and perform incremental exercises.
Common misunderstandings about seated chest press
1. Do not straighten the elbow joint when pushing up the weight, otherwise it will cause damage to the elbow joint when failure occurs.
2. Always relax your shoulders when pushing up and returning to avoid stress, otherwise the shoulder muscles will be involved and the chest exercise effect will be reduced.
3. The process of chest pressing relies on our consciousness to imagine the feeling of force exerted by the chest, because when we start practicing, even if the movements are standard, the force exerted is scattered. Therefore, it is necessary to rely on brain control to put the force point on the chest to effectively exercise the pectoralis major muscles.
4. The seated chest press is the first choice for beginner fitness enthusiasts. Those with a high level of training can do 3-4 sets of heavy seated chest press exercises after free weight exercises to fully exercise the chest to failure. Building muscle will help a lot.