Chest Exercise Guide
Machine Chest Press
Target Muscle
Chest
Equipment Needed
Standard Gym / Bodyweight
Difficulty
Intermediate
Step-by-Step Execution Instructions
- Setup: Position yourself with proper posture, ensuring feet are firmly planted on the floor and core is braced tightly.
- Unrack / Initiate: Inhale deeply into your abdomen to build intra-abdominal pressure before initiating the movement.
- Eccentric Phase (Lowering): Lower the weight in a controlled manner over 2-3 seconds until reaching full muscle stretch.
- Concentric Phase (Lifting): Drive upwards explosively through your target muscles while exhaling past the sticking point.
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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