Star Trac Cable Chest Press

Visual

Instructions

After setting the machine at the desired weight, sit with your feet firmly on the floor, about shoulder-width apart. If the seat is adjustable, ensure that its position allows your arms to be horizontal when fully extended.

Grasp the handles with a full grip, your thumb circled around the handle. Maintain a neutral wrist position with your wrists in line with your forearms.

1. Exhale and push outward until your arms are fully extended (don’t lock the elbows). Keep your head steady against the back support during this movement and your neck still. You should feel resistance against the horizontal push.
2. Pause briefly at full extension.
3. Keep your elbows at the same height as your shoulders throughout the motion.
4. Slowly bring your arms back to the starting position and repeat motion.

Primary Muscles Used

Benefits of the Close Grip Seated Chest Press

• This exercise targets the pectorals, the main muscles of the chest. These are the same muscles you use when pushing a grocery cart or to get up off the floor.
• Developing the pecs is an aesthetic goal for many people. It’s also important because strength in these muscles decreases with age, potentially increasing your injury risk while decreasing your mobility and quality of life.
• Using a cable based machine will increase the use of stabilizer muscles in your shoulders, giving your rotator cuff muscles extra work.
• Using cables will allow for a more natural motion, allowing your body to move the way that it naturally would, reducing the chance for impingement.