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.
Variations
Workout plans with Machine Chest Press
Build muscle · intermediate
4-Day Upper Lower Workout Plan for Men Over 50
This muscle-building plan gives men over 50 a structured upper lower routine across 4 training days. Barbell lifts anchor the sessions, with dumbbell, cable and machine work alongside walking or cycling. It offers a clear schedule for lifters with intermediate training experience.
4 days / week · 60 min estimated · Barbell Collar, Olympic Flat Bench, Powerlifting Barbell, Weight Plate, Adjustable Bench, Dumbbell, Upright Utility Bench, Lat Pulldown Bar, Lat Pulldown Machine, Cable Column, Cable Rope Attachment, Treadmill, Power Rack, Rack Safety Supports, Barbell, Standing Calf Raise Machine, Exercise Mat, Upright Exercise Bike, Close-Grip Row Handle, Lat Pulldown / Low Row Station, Chest Press Machine, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise MachineExplore the plan