Master the Machine: Build a Massive Chest with Precision

Primary Target Area

Pectoralis Major (Sternal Head), Pectoralis Major (Clavicular Head), Anterior Deltoid, Triceps Brachii

How to Perform

1. Step 1: Adjust the seat height so the handles are level with your mid-chest; sit firmly with your back and head against the pad and feet flat on the floor.
2. Step 2: Grasp the handles with a full overhand grip and press the weight forward by extending your arms, exhaling as you move through the range of motion.
3. Step 3: Contract your chest muscles at the top of the movement, ensuring you do not fully lock out your elbows to maintain constant tension.
4. Step 4: Control the weight as you slowly return to the starting position, allowing the handles to come back until you feel a comfortable stretch in your chest.

Recommended Sets & Reps

3-4 sets of 8-12 reps for muscle growth (hypertrophy). For strength development, utilize heavier loads for 5-8 reps with longer rest periods.

Primary Target Area

Pectoralis Major (Sternal Head), Pectoralis Major (Clavicular Head), Anterior Deltoid

How to Perform

1. Step 1: Adjust the seat height so that the handles are at chest level. Sit with your back firmly against the pad and grasp the handles with a slight bend in your elbows.
2. Step 2: Exhale and bring the handles together in a wide arc in front of your chest, focusing on squeezing your pectorals to drive the movement.
3. Step 3: Pause at the point of maximum contraction for one second, ensuring your chest muscles are fully engaged.
4. Step 4: Inhale and slowly reverse the motion, returning the handles to the starting position while maintaining tension on the chest muscles.

Recommended Sets & Reps

3-4 sets of 10-15 reps for muscle growth (hypertrophy). This exercise is best used as an isolation movement to fatigue the chest after compound lifts.

Primary Target Area

Pectoralis Major (Sternal Head), Pectoralis Major (Clavicular Head), Anterior Deltoid, Triceps Brachii

How to Perform

1. Step 1: Adjust the seat height so the handles are level with your mid-to-lower chest; sit with your back flat against the pad, feet planted firmly, and shoulder blades retracted.
2. Step 2: Grasp the handles with a full grip and exhale as you push the weight forward by extending your elbows, keeping your wrists neutral and chest up.
3. Step 3: At the end of the movement, pause for a split second to maximize peak contraction in the pectorals, ensuring you do not fully lock out your elbows.
4. Step 4: Inhale as you slowly reverse the motion, controlling the weight back to the starting position until you feel a comfortable stretch in your chest.

Recommended Sets & Reps

3-4 sets of 8-12 reps for hypertrophy (muscle growth). For a strength focus, perform 4-5 sets of 5-8 reps with heavier resistance and longer rest periods.

Primary Target Area

Pectoralis Major (Sternal Head), Anterior Deltoid, Triceps Brachii, Pectoralis Major (Clavicular Head)

How to Perform

1. Adjust the seat height so that the handles are aligned with your mid-to-lower chest, sit back firmly against the pad, and plant your feet flat on the floor for stability.
2. Grip the handles with a full overhand grip and exhale as you press the weight forward in a controlled arc until your arms are fully extended without locking the elbows.
3. Pause for a fraction of a second at the peak of the movement, focusing on a hard contraction of the pectoral muscles.
4. Inhale and slowly lower the handles back toward the starting position, ensuring you maintain tension on the chest and do not let the weight plates touch between reps.

Recommended Sets & Reps

3-4 sets of 8-12 reps for muscle hypertrophy. For a strength-focused block, perform 4-5 sets of 5-8 reps using heavier resistance and 2-3 minutes of rest.

Primary Target Area

Pectoralis Major (Sternal and Clavicular Heads), Anterior Deltoid, Triceps Brachii

How to Perform

1. Step 1: Position a flat bench in the center of the Smith machine so the bar descends to your mid-chest; lie back, plant your feet firmly, and grip the bar slightly wider than shoulder-width before unhooking the safety latches.
2. Step 2: Press the bar vertically by extending your elbows and driving through your palms, focusing on pushing your body away from the bar into the bench.
3. Step 3: Pause briefly at the top of the movement, consciously squeezing the pectoral muscles while maintaining a slight bend in the elbows to keep tension on the muscle.
4. Step 4: Lower the bar slowly and under control until it lightly touches your chest, keeping your elbows tucked at approximately a 45-degree angle to your torso.

Recommended Sets & Reps

3-4 sets of 8-12 reps for muscle growth (hypertrophy). For a strength focus, increase the weight and perform 4-5 sets of 4-6 reps.