1. Seated Chest Press (Chest-Focused)

Muscles Worked: 

• Primary muscles: The pectoralis major (especially the middle and outer chest), which is the key muscle group for chest training.
• Secondary muscles: The anterior deltoids (front of the shoulders) and triceps (back of the upper arms), which help stabilize the joints during the press.

How to Use It Correctly:

1. Adjust the machine: 

• Seat height: When seated, the handles should align with your nipple line (or slightly lower) to ensure a natural pressing angle.
• Weight selection: Beginners start with light weights (e.g., 5-10kg) to avoid straining or using momentum.

2. Starting position: 

•  Press your back firmly against the pad, pull your shoulder blades down and tight (avoid slouching or shrugging). Keep your hips on the seat, feet flat on the floor, and core gently engaged.
•  Grip the handles with palms facing forward (or slightly turned inward 10°). Hand width: shoulder-width or slightly wider (wider grips target the outer chest; narrower grips focus on the inner chest).

3. Movement steps:

•  Inhale to prepare: Bend your arms at 90° and feel a slight stretch in your chest.
•  Press forward: Exhale and push the handles forward using your chest, stopping just before your arms fully straighten (keep a 10° bend in your elbows to protect joints).
•  Lower slowly: Inhale and control the handles back to the start, feeling a stretch in your chest (keep muscles tense—don’t fully relax). Avoid using momentum.

4. Tips:

•  Use your chest to drive the movement, not just your arms. Keep your back against the pad to avoid slouching or shrugging.
• Tempo: Press for 2 seconds, pause 1 second (feel your chest contract), lower for 3 seconds. Do 8-12 reps per set, 3-4 sets total.

2. Seated Shoulder Press (Shoulder-Focused)

Muscles Worked:

•  Primary muscles: The deltoids (especially the middle and anterior deltoids). The middle deltoids determine shoulder width, while the anterior deltoids stabilize the front of the shoulders.
•  Secondary muscles: The upper trapezius (below the neck) and triceps, which help stabilize the shoulders and elbows during the press.

How to Use It Correctly:

1. Adjust the machine:

•  Seat height: When seated, the handles should align with your shoulders (or slightly above the shoulder peaks) to create a vertical or slightly forward pressing angle (avoid tilting your head up or down).
•  Hand width: Shoulder-width grips target the middle deltoids; slightly narrower grips engage the anterior deltoids and triceps more.

2. Starting position:

•  Press your back against the pad, keep your head relaxed (don’t lean back), feet flat on the floor, and core engaged.
•  Grip the handles with palms forward (or slightly turned inward 5°). Bend your elbows to 90°, keeping your upper arms at a 30° angle from your body (avoid flaring elbows out to reduce shoulder strain).

3. Movement steps:

•  Inhale to prepare: Exhale and press the handles upward using your shoulders, stopping just before your arms fully straighten (keep a 5-10° bend in your elbows).
•  Lower slowly: Inhale and control the handles back to the start (don’t let your elbows drop below shoulder level to avoid overstretching). Move slowly—no momentum.

4. Tips:

•  Avoid shrugging: Push your shoulders down as you press to prevent overusing the trapezius.
•  Keep your back against the pad: Don’t arch your lower back to lift heavier weights—protect your spine.

Summary

•  The chest press targets the chest; the shoulder press targets the shoulders. Both require controlled movements (no swinging) and adjustments to seat height/hand width for proper form.
• Beginners start light to learn how to use the target muscles (e.g., feel your chest work during chest presses, not just your arms) before increasing weight.