1. Setup:
- Adjust the seat of the lever chest press machine to ensure that the handles are at chest level when seated.
- Sit on the bench with your back pressed against the backrest.
2. Positioning:
- Place your feet flat on the floor shoulder-width apart.
- Grasp the handle with one hand and make sure your wrist is straight and in line with your forearm.
- Keep the other arm crossed over your chest or resting on your thigh.
3. Movement:
- Inhale deeply and brace your core.
- Push the handle out away from your chest, fully extending your arm while maintaining control.
- Ensure that your elbow remains slightly bent at the top of the movement to avoid locking your joints.
4. Return:
- Exhale as you slowly bring the handle back towards your chest, controlling the movement.
- Stop when your elbow is at a 90-degree angle or just above the chest level.
5. Repetitions:
- Perform the desired number of repetitions (typically 8-12 for beginners) before switching to the other arm.
6. Tips:
- Keep your shoulder blades retracted throughout the exercise.
- Focus on smooth, controlled movements rather than rushing through the repetitions.
- Maintain a neutral spine position, avoiding arching your back.
7. Cool Down:
- After finishing your set, gently stretch your chest and shoulder muscles to aid recovery.
