Lying Chest Press Machine

How to Do:

1. Set Up the Machine: Adjust the seat so that when you lie back, the handles are positioned at chest height. Your feet should be flat on the floor, and your back should be comfortably supported against the backrest.
2. Grip the Handles: Grab the handles with both hands, keeping your palms facing forward and your elbows bent at about 90 degrees.
3. Starting Position: Lie back, ensuring your back is supported. Your feet should be flat on the floor, with your knees bent. Keep your chest lifted and your shoulders pulled down and back.
4. Press the Handles: Push the handles forward by straightening your arms. Exhale as you press the weight, but avoid locking your elbows completely.
5. Control the Return: Slowly lower the handles back to the starting position, keeping tension in your chest muscles. Your elbows should travel slightly below shoulder level at the bottom of the movement.
6. Repeat: Perform the desired number of repetitions, focusing on maintaining control throughout the entire range of motion.

Benefits:

The lying chest press machine targets the pectoral muscles, shoulders, and triceps. It offers a controlled motion that provides stability for beginners or those working on building chest strength, while minimizing the need for balance or coordination.