Unfortunately, the provided information is only a snippet referencing a machine wide chest press (likely a Hammer Strength Iso Lateral Chest Press). Therefore, instructions can only be given for this specific machine exercise, not necessarily a free weight wide chest press.
Here's how to do a machine wide chest press (specifically the Hammer Strength Iso Lateral Chest Press):
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Adjust the Seat: Position the seat so that the handles are at chest level when seated. Your feet should be firmly planted on the floor.
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Select Weight: Choose an appropriate weight on each side of the machine. Ensure the weight is balanced and manageable for the desired number of repetitions.
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Grip the Handles: Grasp the handles with a wide grip. Your hands should be slightly wider than shoulder-width apart. Ensure a firm and secure grip.
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Press Outward: Exhale and press the handles forward, extending your arms fully. Focus on squeezing your chest muscles throughout the movement.
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Controlled Return: Inhale and slowly return the handles to the starting position, allowing your chest muscles to stretch. Maintain control throughout the eccentric (lowering) phase.
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Repetitions: Perform the desired number of repetitions.
Important Considerations:
- Proper Form: Maintaining proper form is crucial to prevent injuries. Avoid locking out your elbows at the top of the movement and maintain a slight bend.
- Controlled Movement: Avoid using momentum to swing the weight. Focus on controlled movements throughout the exercise.
- Breathing: Proper breathing is essential. Exhale during the pressing phase and inhale during the return phase.
- Listen to Your Body: If you experience any pain, stop the exercise immediately and consult with a healthcare professional.
Note: Without further context, this guide refers specifically to using a Hammer Strength Iso Lateral Chest Press or similar chest press machine with independently moving arms and a wide grip option.
