Strength Training · Bodybuilding
Dual-Axis Machine Chest Press
The dual-axis machine chest press trains your chest, front shoulders, and triceps with a supported seated press. Its movable arms let you guide the handles forward and inward.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the seat so the handles sit near mid-chest.
- Select your working weight.
- Sit with your back against the pad and feet flat on the floor.
- Grasp the handles with your elbows slightly below shoulder height.
- Press the handles forward along a comfortable inward arc until your arms are nearly straight.
- Return the handles to the starting position.
Form cues
- Keep your wrists straight.
- Keep your shoulders away from your ears.
- Exhale as you press.
- Keep your ribs stacked over your hips.
Common mistakes
- Flaring your elbows wideAngle your upper arms slightly toward your sides rather than spreading them straight out.
- Pressing unevenlyMove both handles at the same pace through matching ranges.
- Letting the weights slam downSlow the return enough to lower the weights quietly.
Safety
Excessive weight or a starting position too far behind your torso can strain the front of your shoulders. Forcing the movable arms into an uncomfortable path can also irritate your shoulders.
- Check that the seat adjustment and weight selector are fully secured.
- Test the handle path with a light warm-up set before adding weight.
- Use the start-position adjustment, if available, to avoid an excessive backward reach.
- Stop the set if you cannot keep your torso supported by the pad.
If pressing causes shoulder pain or you have a recent shoulder injury, use a shorter pain-free range and lighter load, or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dual-Axis Chest Press Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves you able to complete about two more repetitions with good form.