How To Exercise Your Chest Using Fixed Weights Machines

Exercise 1, Chest Press

Step 1: Start position

You should use the equipment in your gym specifically for a chest press exercise. Begin by sitting on the bench placing your feet flat on the floor, shoulder width apart. Your feet should be in front of your knees and your legs firm. Hold the grips with your hands, the back of your hands should be horizontal.

Step 2: Lifting and lowering

Push the bar away from your body so that your arms are fully stretched out but are not locked at the elbow joint.

Lower the bar back towards your chest but keep the tension on your chest muscles.

Step 3: Breathing

For this exercise, whilst you bring the bar into your chest you need to breathe in through your nose.

Then when you push out to the first position, you need to breathe out through your mouth.

Step 4: Review

You should perform this exercise for 10 repetitions.

Exercise 2, Chest flys

Step 1: Start position

You will need a cable cross over machine for this exercise.

Take hold of the grips of the low pulley and sit down on the bench which should be inclined to 45 degrees. Put your arms up above your head.

Step 2: Lifting and lowering

Keeping your back straight, lower your arms out to the side. Then raise them up back to the start position to complete one repetition.

Step 3: Breathing

For this exercise, whilst you stretch your arms and chest outward you need to breathe in through your nose.

And then when you pull the grips up above your head, you need to breathe out through your mouth.

Step 4: Review

You should perform this exercise for 10 repetitions.

Exercise 3 Incline bench press

Step 1: Start position

Now, sit on the bench set at approx 30 degrees underneath a smith machine bar. Hold onto the bar with arms outstretched and wider than shoulder width. Your feet should be flat on the floor in front of your knees. You may find that the bar itself is heavy enough for you. If not add some weights that you can comfortably use for the duration of the exercise.

Step 2: Lifting and lowering

Lift the bar off the hooks and hold upright with your arms outstretched.

lower the bar towards the chest under control.

Push the bar towards upwards so that the arms are outstretched. Do not lock out the joint of the elbow and do not bend the wrists.

Step 3: Breathing

For this exercise, whilst you lower the bar you need to breathe in through your nose.

And then when you push the bar to the first position, you need to breathe out through your mouth.

Step 4: Review

You should perform this exercise for 10 repetitions to complete the workout.