# Chest Press

The seated horizontal press — the machine bench press, pushing the handles
forward from the chest.

- **Category:** Main circuit
- **Type:** Machine-based horizontal press
- **Targets:** Pectorals, anterior deltoids, triceps
- **Defaults:** 4 × 10 weighted

## Setup

Adjust the seat so the handles sit at mid-chest height. Grip the handles, set
your back against the pad, and keep your wrists straight and stacked over the
forearms.

## Execution

1. Push the handles forward until your arms are nearly extended — stop short of
   locking the elbows.
2. Pause briefly, then return slowly until the handles are back at your chest.
3. Keep your shoulder blades gently pinned to the pad throughout.

## Cues

- Drive through the palms; wrists stay straight, not bent back.
- Don't let the elbows drop far below the handles at the bottom.
- Return under control — resist the weight rather than letting it pull you back.

## Common Mistakes

- Letting the elbows sink too low, straining the shoulders.
- Bouncing the handles at the chest to start the next rep.
- Locking the elbows hard at full extension.

## Progression

Add weight in small plates once all four sets of ten are controlled; alternate
to a single-arm press to expose and correct side-to-side differences.
