A Typical Session
25 Min
Warm-up
5m
Main Set
15m
Stretch
5m
7 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Beginner
Enhances chest tone and upper body strength with controlled motion and joint safety.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Sit with handles at chest level.
- 2.Push handles forward until arms are straight.
- 3.Slowly return to starting position.
Pro Tips
- •Keep shoulders relaxed and back flat.
- •Avoid locking elbows at top.
Equipment
Chest Press Machine
Safety
Do not arch lower back.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.