Machine Magic: Transform Your Chest with These 10 Power Moves

If you have access to a chest machine at home, here's a chest workout that you can do:

Remember to adjust the weights on the machine according to your strength level. Focus on maintaining proper form and control throughout each exercise. If you're a beginner, start with lighter weights and gradually increase the resistance as you progress. Rest for 1-2 minutes between sets and stay hydrated during your workout.

Expert Advice

Keep your core engaged and maintain proper form throughout the exercise. Avoid locking out your elbows at the top of the movement to prevent unnecessary strain on the joints.

How to do Lever Outdoor Seated Chest Press

1- Sit on the lever outdoor seated chest press machine with your back against the pad.

2- Grasp the handles with a neutral grip and position them at chest level.

3- Push the handles forward until your arms are fully extended, while exhaling.

4- Slowly bring the handles back to the starting position, while inhaling.

5- Repeat for the desired number of repetitions.

Expert Advice

Focus on maintaining a controlled movement and squeezing your chest muscles at the top of the exercise.

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How to do Lever Incline Fly

1- Adjust the lever incline fly machine to an appropriate height and weight.

2- Sit on the machine with your back against the backrest and grab the handles with a pronated grip (palms facing down).

3- Push the handles forward and slightly downward, bringing your arms together in front of your chest.

4- Slowly return to the starting position by reversing the movement.

5- Repeat for the desired number of repetitions.

Expert Advice

Maintain a stable and controlled motion throughout the exercise. Focus on keeping your core engaged and your shoulder blades retracted to target your chest muscles effectively.

How to do Lever One Arm Chest Press (Plate)

1- Lie on a lever chest press machine with your back flat against the pad and your feet flat on the floor.

2- Grasp the handles with one hand and extend your arm fully, keeping a slight bend in your elbow.

3- Inhale and slowly lower the weight until your elbow is at a 90-degree angle.

4- Exhale and press the weight back up to the starting position, fully extending your arm.

5- Repeat for the desired number of repetitions before switching to the other arm.

Expert Advice

Maintain proper form and control throughout the exercise. Focus on squeezing your chest muscles as you push the lever away from your body.

How to do Lever One Arm Incline Chest Press (Plate)

1- Adjust the incline lever machine to a comfortable angle.

2- Sit on the machine with your back against the pad and grab the lever handle with one hand.

3- Push the lever away from your body, extending your arm fully.

4- Slowly bring the lever back towards your body, feeling the contraction in your chest muscles.

5- Repeat the incline chest press motion for the desired number of repetitions and then switch arms.

Expert Advice

Focus on squeezing your chest muscles together at the peak of the movement to maximize the contraction.

How to do Lever Crossovers

1- Stand facing a leverage machine with the handles at chest height.

2- Hold the handles with your palms facing down and arms extended straight out to the sides.

3- Keeping a slight bend in your elbows, bring your hands together in front of your chest, crossing them over each other.

4- Slowly return to the starting position, feeling the stretch in your chest.

5- Repeat for the desired number of repetitions.

Expert Advice

Focus on maintaining proper form and control throughout the movement. Avoid locking out your elbows at the top of the press to keep tension on the chest muscles.

How to do Lever Incline Chest Press (Plate)

1- Sit on the lever incline chest press machine with your back against the pad.

2- Grab the handles with an overhand grip and push them forward until your arms are fully extended.

3- Slowly lower the handles back to the starting position, allowing your elbows to bend.

4- Repeat for the desired number of repetitions

Expert Advice

Maintain a stable and controlled motion throughout the exercise. Focus on squeezing your chest muscles as you push the handles forward, and avoid locking your elbows at the top of the movement.

How to do Lever Chest Press (V5)

1- Sit on the lever chest press machine with your back against the pad and your feet flat on the floor.

2- Adjust the seat and handles to fit your body comfortably.

3- Grasp the handles with an overhand grip and position your hands at chest level.

4- Push the handles forward until your arms are fully extended in front of you.

5- Pause for a moment at the end of the movement, then slowly bring the handles back towards your chest.

Machine Magic: Transform Your Chest with These 10 Power Moves