🗒️ Intermediate’s Machine Chest Workout Routine
Today’s Recommended Routine Just for You!
Today’s recommended routine is
Machine Chest Routine: Intermediate Level
✋ Tips for Effective Preparation!!
- When exercising with machines, the fixed position can put strain on your joints, so it’s important to be mindful of your form and listen to your body.
- Continuously using the same exercises and machines can decrease effectiveness, so maintain overall muscle balance by using a variety of machines!
- Machines usually have exercise instructions displayed with pictures. Refer to them and perform the exercises with proper form.
📝 Exercise list
Click on the exercise for detailed instructions.
Smith Machine Bench Press
How To
- Lay your body on the bench and hold the barbell a little wider than your shoulders.
- As you feel the relaxation of the chest muscle, lower the barbell toward your chest while bending your arms.
- Feel the chest muscle and push the barbell in the vertical direction of the body.
Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight to focus on proper form and technique.
Position yourself on the bench with your feet flat on the floor and your back pressed firmly against the bench.
Grip the barbell with your hands slightly wider than shoulder-width apart, palms facing forward.
Lower the barbell slowly and under control until it touches your chest, keeping your elbows at a 45-degree angle.
Push the barbell back up to the starting position, fully extending your arms without locking your elbows.
Engage your core and maintain a stable and neutral spine throughout the exercise.
Smith Machine Incline Bench Press
How To
- Lay your body on the incline bench and hold the barbell a little wider than your shoulders.
- As you feel the relaxation of your chest muscle, lower the barbell toward your chest while bending your arms.
- Feel the tension of the upper chest muscles and push the barbell vertically on the floor.
Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight to focus on proper form and technique.
Position yourself on the bench with your feet flat on the floor and your back pressed firmly against the bench.
Grip the bar with your hands slightly wider than shoulder-width apart, palms facing forward.
Lower the bar slowly and under control until it touches your upper chest.
Push the bar back up to the starting position, fully extending your arms.
Engage your core and keep your back flat throughout the exercise.
Pec Deck Fly Machine
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: 4 sets
reps: 8~10 reps
Rest time: 1min
🤖 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.
Dips
How To
- Set the dip bar slightly wider than the shoulders
- Climb onto the dip bar so that the wrist does not band
- Incline forward your upper body
- Lower your body by bending your arms until your elbows are about 90 degrees
- While maintaining the balance of the upper body, push the dips to get back to the position in step 1
Sets: 4 sets
Reps: 8~10 reps
Rest Time: 1min
🤖 CHAT GPT 코치의 의견을 들어볼까요?
Start with a proper warm-up to prepare your muscles for the exercise.
Keep your core engaged and maintain a straight body position throughout the movement.
Start with assisted dips using a resistance band or a dip machine if you are unable to perform full bodyweight dips.
Focus on controlled and slow movements to avoid any jerking or swinging motions.
Gradually increase the depth of your dips as you gain strength and flexibility.
Listen to your body and take breaks if you feel any pain or discomfort during the exercise.
Standing Cable Fly
How To
- Standing about one step forward from the center of the cable machine, open your chest and stand upright.
- Hold the cable with both hands with your elbows slightly bent to minimize arm involvement during exercise.
- Slowly bring your arms together in a circular motion, contracting your chest muscles.
- Slowly lower your arms while feeling the relaxation of your chest muscles.
Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with light weights and gradually increase the resistance as you get stronger.
Maintain proper form throughout the exercise by keeping your back straight and core engaged.
Focus on squeezing your chest muscles as you bring your arms together in front of you.
Keep your elbows slightly bent and avoid locking them out at the end of the movement.
Control the movement and avoid using momentum to swing the weights.
Perform the exercise in a slow and controlled manner to maximize muscle engagement.
Push Up
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: 4 sets
Reps: 8~10 reps
Rest Time: 1min
🤖 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.
Here’s Another Recommended Routine for You
Machine
Chest
Advenced