Machine Chest Press
Horizontal push, machine, chest
The machine chest press pushes two handles forward from the chest while you sit with the back against a pad. The machine guides the path, so it trains the chest, triceps and front delts without balancing a weight. It suits beginners and anyone who wants simple, easy to load chest work.
Setting up
- Adjust the seat so the handles line up with the middle of the chest.
- Sit with the back flat against the pad and the feet flat on the floor.
- Grip the handles and squeeze the shoulder blades back against the pad.
- Start with a light load you can press ten times with control.
How to do a machine chest press
- Press the handles forward until the arms are straight.
- Stop just short of locking the elbows.
- Let the handles come back slowly until the hands are beside the chest.
- Keep the back and shoulders against the pad on every rep.
Breathing. Breathe out as you press and breathe in as the handles come back.
Muscles worked
- Mainly
- Chest
- Also
- Triceps and front delts
Common mistakes
- Shoulders rolling forward at the end. Then the shoulders take over, so keep the shoulder blades back against the pad.
- Letting the weight slam back. Control on the way back is half the work, so return slowly.
- Seat set too high or too low. The handles should meet the middle of the chest, so adjust the seat before the first set.
Easier and harder
- Easier
- Band Chest Press
- Harder
- Dumbbell Bench Press, Barbell Bench Press
Guide
Guide
Guide