Strength Training · Bodybuilding
Machine Chest Press
The machine chest press is a seated pushing exercise with a guided path. It trains your chest, with help from your shoulders and triceps.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the seat so the handles line up with your mid-chest.
- Set the starting position so your elbows sit only slightly behind your torso.
- Sit against the back pad with your feet flat on the floor.
- Grip the handles with your palms fully wrapped around them.
- Press the handles forward until your elbows are nearly straight.
- Lower the handles under control to the starting position.
Form cues
- Keep your wrists straight.
- Keep your shoulders away from your ears.
- Exhale as you press.
Common mistakes
- Elbows flared straight outKeep your elbows slightly below shoulder height rather than pointing directly sideways.
- Arching away from the padKeep your upper back and hips supported, with only a small natural curve in your lower back.
- Bouncing out of the bottomReverse direction smoothly without using a rebound to start the next press.
Safety
An overly deep starting position or excessive weight can strain your shoulders. Snapping your elbows straight under load can irritate them.
- Check that the seat adjustment and weight-selection pin are fully engaged.
- Use a light warm-up set to check that the machine's path feels comfortable.
- Increase weight gradually while keeping the same controlled movement.
- Stop the set if you feel sharp pain or cannot maintain your position.
If you have ongoing shoulder or elbow pain, get advice from a physiotherapist before using a fixed-path press.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- 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 perform about two more controlled reps at the end of each set.