This machine is designed to target the chest muscles primarily, with secondary emphasis on the triceps and shoulders.
- +Provides a more natural range of motion compared to standard machine chest presses
- +Safe for solo workouts, reducing the need for a spotter
- +Can isolate chest muscles effectively
- –It limits natural movement compared to free weights
- –Less engagement of stabilizing muscles than free weight exercises
This exercise targets:
Chest
Middle Chest
Upper Chest
Serratus
Lower Chest
–
Triceps
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust the seat so the handles line up with your mid-chest
- Load equal plates on both sides; start light
- Sit tall with feet flat, back and head on the pad; chest up, shoulders down and back
- Grip just outside shoulder width; wrists straight; elbows about 45° from your sides
- Inhale and lower slowly until elbows are around 90° or you feel a light chest stretch
- Exhale and press smoothly to full extension without slamming or locking hard
- Keep your core braced and movement controlled; avoid bouncing or shrugging