Adjust the seat so the handles are at chest level when you sit down. With your back and shoulders in contact with the back rest, hold the handles ensuring there's a straight line from your hand to your wrist to avoid injury. Push out so your arms are straight, taking care not to lock your elbows, then return to the start position.

Every time you use the machine you should look to increase the amount of reps and sets, and the intensity. You could also try the barbell or dumbbell chest press.

The chest press will strengthen and tone the following muscles:

• Pectoralis Major
• Pectoralis Minor
• Anterior fibres of Deltoid
• Triceps

No matter what your goal or fitness level may be, there's a chest press training method for you. In fact, we've put together our recommendations below:

• Beginner: 3 sets of 12 - 8 reps (increasing weight per set and then load every week)
• Intermediate: 4 sets of 8 reps with maximum weight per set. Make sure you complete all 8 reps
• Advanced: 4 sets of 6 -10 reps with a press up superset after each set

After more step-by-step guides? Check out our free Exercisesand get a breakdown on how to perform different exercises for different muscles groups.