T Nation 25th Anniversary Giveaway - Enter Now
Categories: Bigger Stronger Leaner

Tip: The Right Way to Use a Chest Machine

Pressing against a machine in an awkward seated position usually causes an elevation, protraction, and internal rotation at the shoulder that's not ideal for shoulder health and pressing proficiency. Bring the elbows down and stabilize better by using the thumbless grip. This simple adjustment will minimize the compounded joint stress from this machine.

One last note on machine training in general: Make sure you optimize your setup by fitting the adjustments to your body. For the chest press, the seat must be elevated to a level where the pressing handles sit about at your nipple line. Above or below will deter away from the trainability of this movement, and should only be utilized strategically for accessory pressing movements or isolation training.

Recent Posts

  • Stuff We Make

Mag-10

1 year ago
  • Bigger Stronger Leaner

Question of Strength 65

Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…

2 years ago
  • Bigger Stronger Leaner

Question of Strength 64

Ask Me Anything I get a lot of great questions in my T Nation Community…

2 years ago
  • Bigger Stronger Leaner

Your Warm-Up Is Killing Your Workout... and Gains

An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…

2 years ago
  • Bigger Stronger Leaner

Assess Your Metabolic State, Dominate Your Workout

Training and Your Metabolic State When I think "workout," I think of speeds. Your metabolic…

2 years ago