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Exercise Library / Machine Chest Press

Machine Chest Press

The machine chest press pushes handles forward while your back is supported.

Strength Training

What this exercise does

The machine chest press pushes handles forward while your back is supported. It builds the chest, shoulders and triceps on a guided path, which makes it a steady option for beginners.

At a glance

Body part
Chest, Arms, Shoulders
Muscles worked
Chest, Triceps, Shoulders
Experience
Intermediate

How to do it

  1. Adjust the seat so the handles are at mid-chest height.
  2. Sit back with your shoulder blades against the pad and grip the handles.
  3. Press forward until your arms are almost straight.
  4. Pause for a second.
  5. Return slowly. Do 8 to 12 reps.

Common mistakes

  • Shrugging the shoulders up.
  • Locking the elbows hard.
  • Letting the stack crash.

Make it easier or harder

Make it easier

Use a light weight and a shorter range.

Make it harder

Add weight in small steps or slow the return.

Keep it safe

Set the seat first. Handles that are too high or low put strain on the shoulders.

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