In the fitness equipment, the chest press machine is a very good equipment, and the chest press machine has many functions like vertical chest press, barbell（incline）decline chest press bench, standing chest press, but their principles of usage are similar, many people don't know how to use the seated chest press equipment correctly. So, what is the correct method of using sitting chest press machine? Let's take a look.

How to use the plate loaded hammer strength chest press machine

For those who are just beginning to exercise, it is safe and effective to practice with fixed equipment to improve their physical quality. The most typical example of chest exercise is sitting chest press, which can lay a solid foundation for dumbbell (barbell) bench press.

1.      first adjust the seat to the right height, then adjust the weight. After sitting on the seat, the head and upper back are tightly attached to the back of the chair, and the waist is tightened forward.

2.      Keep your eyes level, hold the handle tightly with both hands, slowly push up the handle and exhale at the same time. When pushing to the top, do not fully straighten the elbow joint, keep it for one second, and then slowly restore it to the time when the two upper arms are in a straight line, and repeat it again.

It is more appropriate to push the chest several times in a sitting position

1. Women practice 15-20 times in each group,

2. Men practice 20-25 times in each group,

3. Practice 4-5 groups continuously with an interval of one minute in each group.

Precautions for chest press in sitting posture

1. Do not straighten the elbow when pushing the weight, otherwise it will get injured to the elbow when exhausted.

2. When pushing and shrinking, the shoulder should always be relaxed to avoid stress, otherwise it will cause the participation of shoulder muscles and reduce the effect of chest exercise.

3. The chest pushing process depends on our brain to imagine the feeling of chest force, because when we begin to practice, even if the action is standard, the force is scattered. Therefore, we need to control our mind to put the force point on the chest, so as to effectively exercise the pectoral muscle.

4. Sitting chest press machine is the first choice for primary fitness enthusiasts. Those with high training level can do 3-4 groups of heavy duty after free weight exercises to fully focus on their chest to exhaustion, which will be of great help to strengthen their muscles.