Beginner’s Machine Chest Workout Routine

How To

• Open your chest, attach your hips and upper back to the pad and sit on the machine.
• Hold the handle with both hands and push it forward while applying strength to your chest. (At this time, adjust the bench’s height so that the handle is located center of the chest.)
• Slowly pull your elbows back, keeping your wrists and elbows straight.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

1. Adjust the seat and handles to the appropriate height for your body.

2. Start with a weight that you can comfortably lift for 8-12 repetitions.

3. Sit with your back flat against the seat and your feet flat on the floor.

4. Grip the handles with your palms facing forward and your elbows at a 90-degree angle.

5. Exhale as you push the handles forward, extending your arms fully without locking your elbows.

6. Inhale as you slowly bring the handles back towards your chest, maintaining control throughout the movement.

How To

• Lay your upper body on an inclined bench and hold the handles in both hands.
• Feel the contraction of your chest muscles and push your elbows vertically.
• As you feel the chest muscles’ relaxation, bend your arms and lower the handles on your ear level.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight to warm up your muscles.

Position yourself correctly on the machine, ensuring your back is flat against the pad and your feet are firmly planted on the ground.

Grip the handles with an overhand grip, slightly wider than shoulder-width apart.

Engage your core and keep your back straight throughout the exercise.

Lower the handles slowly and controlled, bringing them towards your chest.

Push the handles back up to the starting position, fully extending your arms.

How To

• Sit on the chair after adjusting the machine so that your arms and elbows are in the center of your chest.
• Make a right angle for your elbows and attach them to the pads, and then bring your arms to the inside of your chest.
• Focusing on the relaxation of the chest, open your arms.

sets: 3 sets
reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight and gradually increase as you get stronger.

Keep your back straight and shoulders relaxed throughout the exercise.

Focus on squeezing your chest muscles as you bring your arms together in front of you.

Control the movement and avoid using momentum to swing the weights.

Breathe out as you bring your arms together and breathe in as you return to the starting position.

Perform the exercise in a slow and controlled manner to maximize muscle engagement.

How To

• Sit tight on the machine so your lower body doesn’t move middle of the workout.
• Hold the handle and push your handle in a vertically downward direction while feeling the pressure to your lower chest muscle.
• Slowly return to the position while feeling the stimulation in your chest and triceps.

Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec

🤖 CHAT GPT 코치의 의견을 들어볼까요?

1. Start with a weight that you can comfortably handle and gradually increase the resistance as you get stronger.

2. Sit on the machine with your back straight and your feet flat on the floor.

3. Grip the handles with your palms facing down and your elbows slightly bent.

4. Slowly lower your body by bending your elbows, keeping your back straight and your shoulders down.

5. Pause for a moment at the bottom of the movement, then push yourself back up to the starting position.

6. Focus on using your triceps to perform the movement, avoiding any swinging or momentum.

How To

• Sit on the declined machine with your chest open and put your back on the bench.
• Grasp the handle with both hands and push forward with muscle stimulus to your chest.
• Slowly move your elbows back as you feel your chest muscles get relaxed.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a weight that you can comfortably handle and gradually increase it as you get stronger.

Position yourself correctly on the machine, ensuring that your back is firmly against the pad and your feet are flat on the ground.

Keep your core engaged and maintain a neutral spine throughout the exercise.

Focus on squeezing your chest muscles as you push the handles away from your body.

Control the movement and avoid using momentum to lift the weight.

Breathe out as you push the handles away and breathe in as you bring them back towards your body.

How To

• Lie on the floor with your arms next to your chest.
• Raise your elbows with strength on your abs and glutes.
• Slowly bend your elbows and return to the position in step 2.

Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with your hands slightly wider than shoulder-width apart.

Keep your core engaged and your body in a straight line from head to toe.

Lower your body down by bending your elbows, keeping them close to your sides.

Push through your palms to straighten your arms and return to the starting position.

Focus on maintaining proper form and avoid sagging or arching your back.

Start with a modified push-up on your knees if you’re unable to perform a full push-up yet.