The seated chest press is a fantastic exercise to build strength in your chest, shoulders, and arms. It's easy to use and perfect for beginners.

Start by sitting on the machine. Adjust the seat so the handles are level with the middle of your chest. Keep your back flat against the backrest and your feet flat on the floor. Choose a light weight so you can do 10 to 12 reps without struggling.

Grab the handles with your palms facing down. Your elbows should be bent and just below your shoulders. Keep your core tight and your shoulders relaxed.

Now, press the handles forward until your arms are almost straight, but don’t lock your elbows. Breathe out as you push. Pause for a second at the top, then slowly bring the handles back to the starting position while breathing in.

Repeat this movement 8 to 12 times. Take a short rest, then do 2 or 3 sets in total.

Make sure to keep your back against the seat and move slowly. Don’t let the weights drop or use momentum. Always focus on keeping control and using your muscles.

This exercise helps you safely build strength and confidence as you begin your fitness journey.