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Seated Chest Press Machine
🎯 Focus on the Pectoralis Major

80% of bodybuilders just focus on the weight when using the chest press machine but if you ignore the scientific details not only will muscle growth be reduced but injury risk will increase

Body Contact Position
☑️ Adjust the seat so the handles are aligned with the midline of your chest to match the machine’s resistance path with the fibers of the Pectoralis Major
☑️ Keep your shoulders back and down to stabilize the scapula and prevent compensations or extra stress on the shoulder joint
☑️ Maintain the natural arch of your spine and sit in a five-point body contact position
☑️ Keep your feet flat on the floor and engage your core to maintain trunk control
☑️ Keep elbows aligned with the midline of your chest, not higher or lower

Press Phase (Concentric Phase)
☑️ Exhale in a controlled manner to reduce intra-abdominal pressure and allow safer and more controlled chest muscle contraction
☑️ Press the handles until elbows are nearly extended without locking the joints
☑️ Avoid swinging your trunk or arching your back excessively
☑️ Focus on squeezing the chest and bringing both sides of the chest together

Return Phase (Eccentric Phase)
☑️ Inhale deeply while returning to ensure proper oxygen delivery to the muscles
☑️ Lower the handles slowly and under control so the chest fibers are fully stretched
☑️ Bring elbows down to chest level without lifting shoulders off the pad
☑️ Maintain natural spinal curvature and shoulder stability throughout the movement

❗️Scientific Note: In typical hypertrophy training, maintaining excessive intra-abdominal pressure (like a strong Valsalva) is not necessary and may be risky for beginners or individuals with high blood pressure Controlled exhalation is the safest option for most athletes

📚 Source: NSCA Essentials of Strength Training and Conditioning (4th Edition)
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