Today
Train
Progress
Health & Meds
More
NEXORA Emblem
Today
Train
Progress
Health & Meds
More
Back to Library
push PatternBeginnerPhase 1: Adaptation (Main Lift 2)

4. Seated Chest Press

The seated chest press machine guides the pressing path, ensuring shoulder safety and preventing balance issues common with free-weight presses.

Primary MusclesPectoralis Major, Anterior Deltoids
Secondary MusclesTriceps Brachii
EquipmentSeated Chest Press Machine

Photorealistic Visual Guidance

4. Seated Chest Press

B. Before You Start

Equipment Setup:

Set pin weight to a light resistance (e.g. 20-30 kg).

Seat Adjustment:

Adjust seat height so the handles align directly with mid-chest level.

Posture Alignment:

Press chest up slightly, pull shoulder blades down and back against pad.

Foot Placement:

Feet flat on floor, shoulder-width apart for firm grounding.

C. Starting Position

  1. Adjust seat height so handles sit at mid-chest level.
  2. Sit with back and head firmly pressed against the support pad.
  3. Place feet flat on the floor for stability.
  4. Grip the handles with an overhand grip, wrists neutral.
  5. Pull shoulders back and down into the seat backrest.

D. Movement Steps

  1. Exhale as you press the handles forward in a smooth, controlled arc.
  2. Extend arms fully without locking out the elbow joints.
  3. Pause for 1 second at full extension.
  4. Inhale as you slowly return handles to starting position near chest level.
  5. Keep shoulders retracting against pad throughout.

E-H. Breathing, Tempo & Prescriptions

Breathing

Exhale while pressing forward. Inhale as handles return back toward your chest.

Tempo

2 seconds forward, 1 second hold, 3 seconds return.

Range of Motion

Press until arms are extended with soft elbows; return handles to chest line without weights slamming.

Prescription

2 sets • 10-15 reps

RPE 5-6

I. What You Should Feel

Working Muscles

Engaged tension across upper chest and back of upper arms.

Normal Effort

Controlled muscular effort in chest and triceps.

Should NOT Feel

No front shoulder pinching or elbow joint click/pain.

J. Common Mistakes

Shoulders Shrugging Up

Humping shoulders toward ears while pressing.

💡 Coaching Cue: Keep shoulders pressed down away from your ears.

K-L. Safety Notes & Stop Conditions

Safety Notes
  • Maintain firm foot contact on the floor.
Stop Immediately If
  • Shoulder joint pain or impingement sensation

M-P. Variations, Alternatives & Progression

Easier Variation

Incline Wall Push-Up

Machine Alternative

Cable Chest Press or Pec Fly Machine

Home Alternative

Resistance-Band Chest Press

Progression Rule

Increase load by smallest pin increment after completing 2x15 with perfect form.