I believe some people are familiar with the seated chest press machine. It is a relatively famous fitness equipment. Of course, whether it is a seated chest press machine or other equipment, it has a very good fitness effect. What is the method of using the seated chest press machine? If you don’t understand, you can come and find out.
How to use seated chest press equipment
For those who have just started to exercise, using fixed equipment for exercises is a safe and effective way to improve physical fitness. The most typical example of chest exercise is the seated chest press, which can lay a solid foundation for dumbbell (barbell) bench press.
1. First adjust the seat of the equipment to a suitable height, then adjust the weight. After sitting on the seat, place your head and upper back against the backrest, and tighten your waist forward.
2. Look straight, hold the handle with both hands, feel the force in the chest, push the weight up, and exhale at the same time. When pushing to the top, do not fully straighten the elbow joint, return to two Use force again when your arms are in a straight line.
Precautions for seated chest press equipment
1. Do not straighten the elbow joint when pushing up the weight, otherwise it will cause damage to the elbow joint when exhaustion 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 exerting force in 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. Exertion will be of great help in building muscle.