Machine Chest Press
A seated press on a fixed path: you can push close to failure safely, with no spotter and no bar to balance.
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Muscles worked
Target
Also works
- Equipment
- Machine, Chest press machine
- Level
- Beginner
- Tempo
- Lower 2 s · Lift 1 s
How to do the machine chest press
- 1Set the seat so the handles line up with the middle of your chest, then sit with your back flat on the pad.
- 2Grip the handles, pull your shoulder blades back and down, and plant your feet.
- 3Press the handles forward until your arms are straight but not locked.
- 4Let them come back slowly until your hands are just in front of your chest and you feel a stretch.
When to pick it: Pick it to learn pressing, to train chest hard without a spotter, or as a second chest exercise after free weights.
Form cues
- Shoulder blades stay pinned to the pad
- Wrists stacked over the elbows
- Two seconds back, smooth press out
Common mistakes
- Seat so low the handles sit at your neck
- Shoulders rolling forward at the end of the press
- Letting the weight stack crash between reps
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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