Machine Pectoral press exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Machine Pectoral press )

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Name of exercise  Resist shld Pectoral press w/mach
Other names of exercise Machine Pectoral press
Description of exercise The Machine Pectoral Press exercise is a weight training exercise that targets the chest muscles. It involves using a machine that has two handles attached to a weight stack. The user sits on the machine and grips the handles at chest level. They then push the handles away from their body, extending their arms and contracting their chest muscles. The weight stack provides resistance, making the exercise challenging and effective for building strength and muscle in the chest. This exercise also engages the shoulders and triceps to a lesser extent. It is a popular choice for those looking to tone and strengthen their chest muscles.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit in pectoral machine.
  • Place inside of arms against pads, elbows bent to 90 degrees.
  • Pull arms inward and together.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Horizontal Adduction
    Type of Action Flexion, Adduction, Depression, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Builds strength in chest muscles
  • Increases upper body muscle mass
  • Improves posture
  • Enhances overall chest shape
  • Targets multiple muscle groups
  • Can be adjusted for different fitness levels
  • Helps with functional movements
  • Can be used for rehabilitation
  • Provides a controlled range of motion
  • Can be performed with various grips

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Machine Pectoral Press exercise should be avoided if you have any pre-existing shoulder or chest injuries. It puts a lot of strain on these muscles and can worsen the injury. It is also not recommended for beginners or those with weak upper body strength as it requires proper form and technique to avoid injury. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and potentially harm the baby. If you are experiencing any pain or discomfort while performing the exercise, it is best to stop and consult a doctor. It is important to listen to your body and avoid any exercises that may cause harm or aggravate existing injuries.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Start with lighter weights and gradually increase as needed
  • Adjust the machine to fit your body comfortably
  • Keep your back against the backrest at all times
  • Avoid locking your elbows at the top of the movement
  • Breathe properly throughout the exercise
  • Do not arch your back or strain your neck
  • Avoid using momentum to lift the weight
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Chest pain
  • Muscle strain
  • Rotator cuff injury
  • Shoulder impingement
  • Frozen shoulder
  • Shoulder instability
  • Shoulder arthritis
  • Shoulder bursitis
  • Shoulder tendinitis
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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