This machine focuses on your pectorals (chest), deltoids (shoulders), and triceps (arms).
This is a plate loaded machine, so add appropriate weights either side. Then adjust the seat so you are comfortable with your feet firmly on the ground.
Once ready, take a seat and grasp the handles firmly. Shoulders back. Push forward in an upward motion, squeezing at the top, then returning back down nice and controlled.
This instructional video is shown by Ellie Young, a PT at the Ascendancy.
Why use a flat machine press?
Some of the benefits of using a flat machine press in a gym:
Builds chest strength - The flat machine press is a great way to build strength in the chest muscles. The machine provides resistance, which helps to overload the muscles and force them to adapt and grow.
Improves posture - Strong chest muscles can help to improve posture by pulling the shoulders back and down. This can help to reduce pain in the neck and upper back.
Reduces risk of injury - The flat machine press is a low-risk exercise that is unlikely to cause injury. This makes it a good option for people who are new to strength training or who have injuries.
Is easy to learn - The flat machine press is a simple exercise that is easy to learn. This makes it a good option for people who are new to strength training or who are not comfortable with free weights.
Olympic Flat Bench
Olympic Incline Bench
Olympic Decline Bench
Flat Machine Press (Plate Loaded) (This Machine)
Incline Machine Press (Plate Loaded)
Decline Machine Press (Plate Loaded)
Pec Deck/RearDelt Machine