Seated Chest Press machine
The seated chest press
The bench press is a perennial gym favorite, and every body wants to have a satisfying bench score. The bench press is one of the key upper body power builders, and is of paramount importance for body builders and weight trainers alike.
The bench press can be done either with free weights, or with a seated chest press machine. Free weights require you to balance the heavy barbell, and can be dangerous in some situations. The chest press machine is a machine exercise that mimics the muscle movement of the free weight bench press, but that can be done safely and effectively without the need for a spotter. The chest press machine will also allow lifters to concentrate all of their energy on the press, and none of their focus on worrying about the need to balance the bar; and for this reason, many people report that they are able to press more weight with a machine than with free weights.
A seated chest bench is a great machine for safe and effective power and strength balancing. The bench press is a popular exercise that will develop a strong and well defined chest and shoulder area.
Muscles worked by the seated chest press
The seated chest press works primarily the pectoral muscles. The anterior deltoids will also benefit from the seated chest press, and the triceps will also get worked. The triceps will effectively push the weight up at the top of the range of motion.
Appearance and dimensions of the seated chest press machine
The seated chest press machine is composed if heavy gauge white steel tubing, with a thick black padded bench and seat. The lifting bar extends overhead, and there are handles at the chest position with both vertical and horizontal grips, for alternating the focus on different areas of the pectoral muscle. There is a bar for the legs that can be used to help lift the weight from the initial position before the first repetition of the exercise. The weighted plates are located next to the bench, and are adjustable through the use of a movable pinning system. The weights are moved through the use of smooth action pulleys.
The dimensions of the machine are 120 cm x 140 cm x 170 cm and the weight of the unit is 90 kg.
How to use the seated chest press machine
The seated chest press machine is very user friendly, and the technique can be quickly mastered by even novice weight trainers. The first step is to select the desired weight to be lifted. The weight can be easily modified by adjusting the metal pin to the correct weight placement along the row of weighted plates.
You may need to adjust the seat for an optimum placement. The seat should be raised so that when you grasp the handles, your hands are located at your mid chest.
Seat yourself comfortably on the seat, and press your back firmly against the rear back pad. Grasp the handles in either a vertical or horizontal orientation, and press the handles away from your chest, until you achieve a position with your arms straight out in front of your chest, arms fully extended. You can use your feet on the leg bar, to press down on the leg bar, and this will help you to lift the weight initially from the at rest position, to the starting position for the press.
Inhale as you smoothly lower the weight until your hands are almost parallel with your chest. Do not allow the weight to rest back onto the supports, as that will reduce the effectiveness of the exercise, but instead immediately push up, exhaling, until your arms are again fully extended straight out in front of your chest. Do not lock your arms at the top of the range of motion, but instead immediately begin another repetition.
You should concentrate on pushing with your chest muscles, and pinching your shoulder blades together as you perform the press. Because the chest press machine is completely safe, you will not need a spotter to perform the exercise. For optimal results, proceed with repetitions until failure.
Incorrect form can lead to injury
The chest press machine is very safe. Performing a standard free weight bench press can be quite dangerous, as it is possible to lose control of the heavy weighted barbell, and you can be severely injured if the bar lands on your chest. Additionally, many people end up with cracked or broken ribs from bouncing the heavy bar off of their rib cage as they perform the bench press. The seated chest press machine will never present these dangers, and can be used with complete safety, without the need for a spotter.
The only real danger while using the seated chest press machine is using it before you are sufficiently warmed up. You need to take the time to stretch well, and warm your muscles up prior to attempting the strenuous exercise. You could strain or even tear a muscle if you are not sufficiently warmed up and limber prior to beginning the exercise.
Variable technique for the seated chest press machine
The seated chest press machine has two alternative hand grip orientations for use to alternate the specific strain on the muscle. You can use either the horizontal or the vertical orientation, or mix the two up.
Most people will train with the bench press to failure. You can alter the results of the exercise depending on the weight and number of repetitions used. In general, if you are looking to build increased muscle size and strength, do fewer repetitions with more weight; and if you are looking to build muscle endurance and good muscle tone, to more repetitions with less weight.
The seated press machine can also be used as a triceps specific trainer. To work primarily the triceps, begin the exercise as per usual, but as you lower the weight, proceed down only a third of the way to the chest, and then return to the arms outstretched position. This technique will work the triceps almost exclusively.
Why you should consider the seated chest press machine
The bench press is always a gym favorite, and in addition to being popular, is also one of the best upper body strength builders. The seated chest press machine offers all of the advantages of a free weight bench press, with great additional safety and ease of use features.
Novice users especially will appreciate the safe and easy to use machine. They will also benefit from being able to lift more weight, as they will not need to worry about balancing the heavy barbell, and they will be able to focus their efforts entirely on the execution of the movement.
To perform a bench press to failure with a free weight bench, you will always need a spotter. The seated chest press machine allows anyone to train completely to failure, alone, and with complete safety.
The seated press machine is made of heavy gauge steel and is of a professional quality. The unit offers many years of completely maintenance free usage and reliability.
The seated chest press is a must have, for any comprehensive gym environment.