A machine chest press is an exercise performed on a device designed to work the chest muscles. Most gyms have chest press machines. They have a seat to sit on or a bench to lie down on. When you are on the machine, the user presses away from the body with their hands on two handles in front of the chest. The amount of resistance is determined by the number of weight plates that are chosen by the user.
# Preparation
Press your back flat against the back pad and pull your navel to your lower back to stabilize your core.
# Execution
Press the weight slowly away from your chest until your arms are straight. Pause, then slowly return to a 90 degree elbow bend.
# Equipment notes
Some machines have a bar to put your foot on to press the handles far enough forward so that they are easier to grab. Your machine may or may not have a foot rest on which to rest your feet while you work. Either way, keep the arms between 90-180 degree
Position yourself on a machine bench press (some are structured to have you in a seated position, while others have you lying flat on your back). Simply begin by pressing the weight outward/upward in an explosive fashion. When you return to the start position, be sure that you do so in a slow and controlled fashion. Repeat this movement for as many repetitions as you can until failure.
The minus part about machine is what you can do on the machine won't be close to what you'll press with the barbell. Machines work you in 1 plane of resistance, whereas free weights take three. Machines tend to take the stabilizers and synergists out of the equation that are vitally important with free weights.
My advice-start benching both with the barbell and dumbbells. Forget about going to failure and keep 1-2 reps in the hole.
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