The Complete Guide to the Flat Machine Press: Setup, Cues, and Programming
With your back set, pay attention to the elbow tuck angle. The angle between your upper arm and your torso should hover between 45 and 60 degrees. Tucking too narrow transfers the load directly into your triceps, turning the movement into a close-grip press. Flaring wider than 75 degrees exposes the shoulder joint to unnecessary wear.
Wrist positioning dictates force transmission. Keep your wrists neutral or slightly extended, with the handles resting directly over the heel of your palm rather than high up near your fingers. If your wrists bend backward under load, you leak force and place excessive torque on the carpal tunnel and forearm flexors.
On an independent, plate-loaded chest press featuring converging handles, follow the natural sweep of the machine. Do not try to force a straight-line press. Push out and slightly inward, thinking about bringing your biceps across your chest rather than merely pushing the handles forward. The chest functions primarily to adduct the humerus; focusing on bringing your inner arms together produces an involuntary, skin-splitting contraction at the finish.
