The machine chest press is a great exercise for targeting the chest muscles, as well as the shoulders and triceps. Here’s a detailed description of how to perform it:

1. **Setup**:
– Sit on the chest press machine with your back firmly against the backrest.
– Adjust the seat height so that the handles are at chest level when you grip them.
– Select an appropriate weight on the weight stack that allows you to perform the exercise with proper form.

2. **Execution**:
– Grasp the handles with a firm grip, ensuring your wrists are in line with your forearms.
– Begin by pressing the handles forward, extending your arms fully. Focus on contracting your chest muscles as you press the weight.
– Keep your elbows slightly bent at the top of the movement to avoid locking them out.
– Your back should remain pressed against the backrest, and your feet should stay flat on the floor.

3. **Return**:
– Slowly lower the handles back to the starting position, maintaining control of the weight throughout the movement.
– Repeat the exercise for the desired number of repetitions, ensuring you maintain proper form.

4. **Breathing**:
– Exhale as you press the handles forward and inhale as you return to the starting position.

This exercise is effective for building strength and muscle in the chest, shoulders, and triceps. Make sure to adjust the weight and seat position to suit your body and strength level to avoid strain or injury.