Life Fitness Chest Press
Muscles Trained:
Primary: Chest
Secondary: Shoulders, Triceps
What It Is:
A seated chest press machine that guides the movement to emphasize pectoral development.
How to Perform It:
- Adjust seat so handles align with mid-chest
- Keep back flat against pad, feet grounded
- Press handles forward without locking elbows
- Control the return slowly
- Avoid flaring elbows too far out
Life Fitness Incline Press
Muscles Trained:
Primary: Upper Chest
Secondary: Shoulders, Triceps
What It Is:
An incline press machine that targets the upper portion of the chest.
How to Perform It:
- Adjust seat so handles align with upper chest
- Maintain contact with back pad throughout
- Press handles upward and slightly forward
- Lower under control until arms are at ~90°
- Avoid arching the lower back
Life Fitness Decline Chest Press
Muscles Trained:
Primary: Lower Chest
Secondary: Shoulders, Triceps
What It Is:
A decline-angle machine press that emphasizes the lower pectoral muscles.
How to Perform It:
- Adjust seat to comfortable decline position
- Press outward in a slightly downward arc
- Control the resistance on the way back
- Keep elbows under wrists throughout
- Do not lock elbows at the top
Hoist Chest Press
Muscles Trained:
Primary: Chest
Secondary: Triceps, Shoulders
What It Is:
A dynamic chest press with a guided path that moves with your body.
How to Perform It:
- Adjust seat and handles to mid-chest height
- Push forward with even pressure
- Let the seat rock naturally during movement
- Return slowly under control
- Avoid lifting shoulders
Precor Chest Press
Muscles Trained:
Primary: Chest
Secondary: Shoulders, Triceps
What It Is:
A stable, plate- or pin-loaded machine for pressing horizontally.
How to Perform It:
- Sit upright with handles in line with chest
- Push forward and pause briefly at the top
- Lower with control
- Maintain core stability
- Don’t bounce the weight
Incline Barbell Bench
Muscles Trained:
Primary: Upper Chest
Secondary: Shoulders, Triceps
What It Is:
A free-weight bench press at an incline for upper chest development.
How to Perform It:
- Lie back on incline bench, bar over upper chest
- Lower bar under control to upper chest
- Press upward in a straight line
- Keep feet planted, back lightly arched
- Use spotter if lifting heavy
Flat Barbell Bench
Muscles Trained:
Primary: Chest
Secondary: Triceps, Shoulders
What It Is:
A classic pressing movement for overall chest strength.
How to Perform It:
- Lie flat, bar above mid-chest
- Lower bar with control to chest
- Press up and do not lock elbows
- Keep shoulder blades retracted
- Use full range of motion
Decline Barbell Bench
Muscles Trained:
Primary: Lower Chest
Secondary: Triceps
What It Is:
A barbell press on a declined bench to emphasize the lower chest.
How to Perform It:
- Secure legs and lie back
- Lower bar to lower chest
- Press upward while maintaining control
- Don’t bounce the bar
- Keep core engaged
Dumbbells (for Chest Presses/Flyes)
Muscles Trained:
Primary: Chest
Secondary: Triceps, Shoulders
What It Is:
Used for flat, incline, or decline presses and flyes for full-range motion.
How to Perform It:
- Sit or lie on bench
- Press dumbbells straight up
- Lower slowly with elbows at ~45°
- Keep wrists straight
- Don’t let dumbbells drift too wide