Using the Chest Press Exercise Machine at the Gym

Video Transcript

Hi I’m personal trainer Michael Angelo on behalf of Expert Village. And we’re here at Extreme Fitness in Laurel Springs, New Jersey and today I’m going to demonstrate how to use a chest press machine. With a chest press machine a lot of people make the common mistake of reaching back here overextending their shoulders under heavy weight and trying to push it up, that’s the improper way to do it. What you want to do is use your strongest muscle which is your legs and push the bar forward to a safe place, grab the bar properly like so, you want to have your elbows even with your shoulders; you don’t want to do this. Again exposing shoulders is a problem, you want to extend have your elbow closed, chest and everything even. You want to come back until the bar comes even with your chest, push forward and extend. Don’t lock the elbows at the end of the movement; you never want to lock a joint at the end of a movement. And we come back we’re inhaling, we’re exhaling on exertion which is the positive phase of the lift and everything stays even. Remember we don’t want to drop our elbows exposing our shoulders to any problems. Come in exhale, remember don’t go past your chest, when you go too far back you’re going to expose your shoulders to some problems especially if you’re using heavier weight and a lower rep range. Beginners should go 12 to 15 repetitions and notice I’m not doing any kind of explosive movements and letting momentum take my muscles out of control. We’re controlling the weight the entire set and the entire range of motion, safety is very important when you’re talking about doing any kind of weight training, even with machines. As you’re ending the set what we do is we pull our legs up, remember safety first, and let your legs bring the bar back to your safety position. And that’s how you properly do a chest press machine.

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