Whether you are a man or woman, there are benefits to training the chest muscles. Besides improving muscle tone, training the chest muscles gives you more power and strength for activities such as tennis. Working your chest muscles also improves strength and muscle tone in your arms and shoulders. Here are examples of the proper to use of machines and equipment that work the chest muscles.
Cable chest fly
Using any cable system, attach a single-grip handle on each side. Select a comfortable weight to start.
Take the handles in your hands and step forward enough to feel it pulling your arms a little. To gain leverage and maintain balance, place one foot in front of you and brace the other one behind you. Keep the knees bent.
To start the movement, pull the handles in front of your chest with palms facing each other. Be sure to keep the elbows extended, up and slightly bent (like you’re hugging a tree).
Slowly return, aligning the elbows with the shoulders.
Repeat. Breathe in as you go back and out as you pull.
Perform 15-20 repetitions.
Cable chest press
Use the same cable system and same instructions in the cable chest fly, but you’re going to press instead of “fly.”
Bring your elbows to a 90-degree angle and align them with the shoulders for the start position. Your palms should face down.
Press in front of your chest as you breathe out. Slowly return to start position, realigning elbows to shoulders as you inhale.
Perform 15-20 repetitions.
Incline chest press
Select an appropriate amount of weight.
Lie on the bench so the handles are aligned with your chest. If you’re using a machine with a fixed bench, you may lift the seat to make this happen.
Place your hands on the handles and push up as you breathe out.
As you inhale, slowly lower to start position so your elbows are at a 90-degree angle.
Perform 15-20 repetitions.
Smith machine press
Select an appropriate amount of weight.
Lie on a bench, aligning the bar so that it is going across your chest. Place your hands slightly wider than shoulder width apart. Lift and unhook barbell from rest position.
With elbows slightly bent, slowly lower the bar to your chest. Go down as slowly as you can, or until the back of arms are parallel to the floor (elbows at a 90-degree angle).
Push up to starting position. Exhale as you push up and inhale as you go down.
Perform 15-20 repetitions.
Note: When using the Smith machine, be careful to keep the hooks (on the bar) back to prevent injury.
Kelly Huggins is a certified personal trainer.
