Chest Press (Leverage)

A machine-based chest press using leverage mechanics where the lifter pushes handles forward using their chest, triceps, and shoulders.

Instructions

1. Load an appropriate weight onto the machine pins and adjust the seat for your body height.
2. The handles should be near the bottom or middle of your pectorals at the beginning of the movement.
3. Sit with your chest up, shoulders back, and shoulder blades retracted against the pad.
4. Grasp the handles with a firm grip and ensure your back is flat against the seat.
5. Press the handles forward by extending through your elbows and chest in a smooth, controlled motion.
6. Fully extend your elbows at the top without locking out your joints.
7. Pause briefly at the full extension, then return the weight just above the starting position.
8. Keep tension on the muscles throughout the set by not fully returning to the stops.

Tips

• Adjust seat height so handles align with the middle of your chest
• Keep your chest up and forward throughout the entire movement
• Press in a straight line rather than allowing handles to flare upward
• Maintain constant tension by avoiding lockout at the top
• Return to just above the starting position, not fully back
• Control the negative (lowering) portion of the movement for maximum benefit