The seated chest press machine is a fundamental exercise for building chest strength and mass. It targets the pectoral muscles, triceps, and shoulders, providing a safe and controlled range of motion.

1. Adjust the seat height of the chest press machine and select the appropriate weight.
2. Sit down and grasp the handles with an overhand grip.
3. Press the handles forward, extending your arms fully.
4. Squeeze your chest muscles at the top of the movement.
5. Slowly return the handles to the starting position.