Most fitness experts agree the bench press is the most basic and effective upper body exercise to build chest muscle mass, help your overall upper body development and give shape to your physique. A very versatile exercise, in addition to working your pectoral muscles primarily, the bench press—or chest press as it’s also known—also works your front deltoids and triceps. This means whether you’re looking to build major muscle mass or simply tone up your upper body, the chest press should be a staple in your workout.
Though you can perform this exercise with barbells, dumbbells, bar and plates or even with resistance bands, a good alternative for those who may just be starting out, or for those that may not be able to workout with a spotter, is to use the chest press machine.
Follow the technique below and be on your way to a firm chest and more toned arms.
- Sit down on the chest press machine and select the weight.
- Most machines will have a lever to step on to help you to bring the handles forward so that you can grab the handles and fully extend the arms.
- Grab the handles with palms-down, grip and lift your elbows so that your upper arms are parallel to the floor. Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.
- Now bring the handles back towards you as you breath in.
- Push the handles away from you as you flex your pecs and you breath out. Hold the contraction for a second before going back to the starting position.
- Repeat for the recommended amount of reps.
- When finished step on the lever again and slowly get the handles back to their original place.
While performing your workout, here are a few important tips to remember:
- Breathing is key. Remember to exhale as you exert and extend the bars away from your chest.
- Be sure to keep a controlled motion and avoid jerky movements.
- Avoid arching your back as much as possible, trying to keep it as firmly against the back of the chair.
- Always perform this exercise before your triceps exercises, to avoid over-fatiguing your triceps and as a result, not working your chest hard enough.
