Workout with a Spartan
Personal Trainer
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Personal Training Video
The Seated Chest Press...will be the second exercise in the sequence of exercises for training chest...
Click here for a demonstration of the first exercise: Incline Press with Smith Machine
The Seated Chest Press Machine is designed to safely allow you to lift more weight...with no danger of dropping the weights on your chest...because you are seated upright in the machine...when you are ready to begin the exercise just push the hand grips away from your chest by placing your feet on the bar at the bottom of the machine...grip the handles and release your feet and place them on the floor...then begin the exercise...
Basic Chest Physiology
The chest is a major muscle which consists of the pectoralis major and minor...the chest can be divided into 5 areas where tension can be isolated...
- Upper Chest
- Middle Chest
- Lower Chest
- Inner Chest
- Outer Chest
The Seated Chest Press Targets Works the Following Muscles...
- Primary Muscle Worked: MiddleChest...
- Secondary Synergist Muscles Worked: Shoulders, Triceps..
- Stabilizer Muscles Worked: Biceps...
To begin this exercise:
Adjust the seat to position the handles to come back to the middle chest...when everything is adjusted...place weight on the handles by inserting the pin into the slot that will allow you to perform 20 rep's for 4 sets...ready to begin...sit back in the seat when you are ready to begin the exercise just push the hand grips away from your chest by placing your feet on the bar at the bottom of the machine...grip the handles and release your feet and place them on the floor...then begin the exercise with feet flat on the floor...take a deep breath bring the handles back...remember to keep the elbows aligned with the handles which will isolate the chest muscles...bring the handles back as far as you can to hit the full stretch position in order to full activate the muscle fibers...exhale as you bring the handles back out in front of you...using an even tempo...or a slow controlled motion...repeat for twenty rep's and rack the weight...always use proper amount of weight that will allow you to complete 20 rep's...use proper form and avoid locking your elbows out at the top of the exercise... avoid gripping the handles too wide...as this will reduce the effectiveness of the exercise...do not bounce the out of the stretch position...and do not perform the movement too fast...it diminishes the effectiveness of the exercise...the next exercise up...will be the incline dumb bell press...to be continued...
