Getting Started

• 1

  Adjust the chest press machine to your height.

• 2

  Make sure the backrest is at a comfortable angle, and the handles are level with your chest.

• 3

  Sit down and place your hands on the handles.

• 4

  Make sure your feet are firmly planted on the floor.

• 5

  Take a deep breath and exhale as you press the handles outward until your arms are fully extended.

• 6

  Hold for a few seconds, then slowly bring the handles back to the starting position.

• 7

  Repeat this movement for the desired number of reps.