Machine Chest Press
This is a good, basic chest exercise that is ideal for building basic upper-body strength, especially in the front of the shoulders and triceps muscle in the upper arm.
STEP 1. Adjust the seat height so the handles are in line with your mid-chest area.
STEP 2. Keeping your wrists, elbows, and shoulders in line, push forward, extending your arms and keeping your back straight against the seat.
STEP 3. Do not snap your arms out – instead, keep a slight bend in your elbow when your arms are at their full extension.
STEP 4. Return to the start position, keeping the movement under control and maintaining the alignment of your wrists, elbows, and shoulders. Aim to feel a slight stretch in the chest area when returning back.