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Proper Form for Machine Chest Press:
- Starting Position: Adjust the seat so the handles are at chest level. Sit with your back flat against the pad and feet planted firmly on the floor.
- Hand Placement: Grip the handles with your palms facing forward, keeping your wrists in a neutral position.
- Pressing Motion: Engage your chest and push the handles forward until your arms are fully extended but not locked out.
- Peak Contraction: Squeeze your chest muscles at the top of the movement for maximum engagement.
- Controlled Return: Slowly bring the handles back to the starting position without letting the weights slam.
Common Mistakes:
- Setting the Seat Too High or Low: This can misalign the movement, reducing effectiveness and increasing strain on the shoulders.
- Flaring the Elbows Too Wide: Keep elbows at a natural 45-degree angle to avoid shoulder stress.
- Using Excessive Weight: Lifting too heavy can lead to poor form and limit the range of motion.
- Rushing the Movement: Performing reps too quickly reduces muscle activation and increases injury risk.
- Not Controlling the Eccentric Phase: Letting the handles snap back instead of lowering them with control reduces effectiveness and may cause injury.
Machine Chest Press Tutorial
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