To use a seated chest press, sit back in the seat and use your chest muscles to press the handles away from your body until your arms are near full extension, then slowly return the handles to the starting position.
Here's a more detailed breakdown:
- Adjust the Seat: Ensure the seat is positioned so that the handles are at chest level. Your feet should be flat on the floor.
- Grip the Handles: Grip the handles firmly, with your palms facing forward.
- The Press: Using your chest muscles, push the handles away from your body in a controlled motion. Extend your arms almost fully, but avoid locking your elbows.
- The Return: Slowly return the handles to the starting position, maintaining control throughout the movement.
- Repeat: Perform the desired number of repetitions.
Important Considerations:
- Controlled Movement: Avoid jerky or rushed movements. Focus on controlled pressing and returning motions.
- Proper Form: Maintain good posture throughout the exercise, keeping your back pressed against the seat.
- Breathing: Exhale during the press and inhale during the return.
- Weight Selection: Choose a weight that allows you to maintain proper form and complete the desired number of repetitions with good form.
- Listen to your Body: Stop if you feel any pain.
