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Chest Machine Exercises

by
author image Nicole Hogan-Jenkins
Nicole Hogan-Jenkins began writing professionally in 2010. She is a certified personal trainer, sports nutrition specialist, fitness business owner and competitive fitness athlete. Hogan holds a Bachelor of Arts in journalism from Indiana University.
Chest Machine Exercises
Man in tank with muscular chest Photo Credit Thinkstock/Stockbyte/Getty Images

Developing a well-defined chest takes the right mix of exercises. The chest is made up of two muscles that function as one unit -- the pectoralis major and pectoralis minor. Training the chest muscles from all angles helps increase muscle and definition. Chest machines help provide a guideline for movement and act as a spot to help prevent injury. Using exercise machines to train your chest helps guide you through a workout with proper form.

Target the Middle Chest

The chest press machine targets the middle portion of the chest. Have a seat at the chest press machine. Adjust the seat so the handles are even with your chest. Set the pin at the desired weight. Hold the handles of the machine with your palms facing down. Squeeze your chest and press the handles forward until your arms are straight. Slowly release the handles back to the starting position. Repeat for three to four sets of 12 repetitions. Completing 12 repetitions should be a challenge.

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Train the Upper Chest

Incline chest press works the top portion of the chest. Sit on the incline chest press machine. Raise or lower the seat so the handles are even with your shoulders. Choose the appropriate weight. Grip the handles of the machine with your palms facing down. Tighten your chest muscles and press the handles up and out in front of you. Make sure your arms are fully extended. Slowly bend your elbows and return to the starting position. Repeat for three to four sets of 12 repetitions.

Recruit the Lower Chest

Performing decline chest press exercises recruits the lower portion of the chest muscle. Sit down at the decline chest press machine. Adjust the seat so the handles are even with your chest when you sit down. Hold the handles with your palms facing each other. Set the pin to the weight of your choice. Press the handles forward and down until your arms are completely straight. Slowly return to the starting position. Repeat for four sets of 12 repetitions.

Add More for the Middle

Chest flyes engage the middle of the chest muscle. Begin seated at the chest fly machine. Adjust the seat so the handles are even with your chest. Place your hands on the handles with your palms facing forward. Squeeze your chest muscles and press the handles in and together. Slowly release the handles back until your arms are even with your shoulders. Repeat the movement for four sets of 12 repetitions.

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References

  • "Weight Training Manual"; National Federation of Professional Trainers; 2006
  • ExRx.net: Chest
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