Machine Chest Press.

How to do it.

1. Step 01

   Sit on the machine with your back pressed firmly against the pad.

2. Step 02

   Adjust the seat height so the handles are at mid-chest level.

3. Step 03

   Grasp the handles with an overhand grip, slightly wider than shoulder-width.

4. Step 04

   Push the handles forward, extending your arms without locking your elbows.

5. Step 05

   Squeeze your chest muscles at the peak of the contraction.

6. Step 06

   Slowly return the handles to the starting position, controlling the weight.

Pro cues.

• Maintain a slight arch in your lower back and keep your shoulders down.

• Focus on pushing through your chest, not just your arms.

• Control the eccentric phase to maximize muscle stretch and engagement.

Questions, answered.

What is the Machine Chest Press?

Compound exercise targeting the chest, with secondary engagement of the front deltoids and triceps.

What muscles does the Machine Chest Press work?

The Machine Chest Press primarily works your chest. It also recruits your front delts and triceps as secondary movers.

What equipment do I need for the Machine Chest Press?

You need a machine to perform the Machine Chest Press.

How many sets and reps should I do for the Machine Chest Press?

A typical prescription for the Machine Chest Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Machine Chest Press good for beginners?

Yes. The Machine Chest Press is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.