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Chest Press – Pin Loaded

Decline Press

Written by Kristine Beissner

January 2, 2020

Gym Exercises

The seated press machine is an upright version of the lying chest or bench press that helps build the pectoral muscles as well as the biceps and deltoids. Learn how to perform this popular chest exercise with the team at Fitness Institute!

Machine: Life Fitness Chest Press

To begin, adjust the seat to the appropriate height and set the weight. Handles should line up with the middle of the chest. Take an even grip on handles, keeping feet in contact with the floor (Figure 1).

Press handles out until arms are straight, ensuring you keep soft joints. This movement should be slow and controlled (Figure 2).

To finish this movement, lower and bend the elbows, bring the handles back towards the chest.

Classification of Exercise:

  • Compound

Major Joints: 

  • Glenohumeral Joint
  • Scapula
  • Elbow Joint

Major Muscles:

  • Pectoralis Major/Minor
  • Anterior Deltoid
  • Serratus Anterior
  • Tricep Brachii

Joint Action During Concentric Phase:

  • Horizontal Flexion of the Shoulder
  • Protraction of the Scapula
  • Extension of the elbow

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

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See more Gym Exercises HERE

See more Strength Exercises HERE 

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