Machine chest press
General guidance. This page has not been reviewed by a qualified professional yet.
A seated pressing movement on a machine that trains the chest, front shoulders and triceps.
How to do this exercise: Machine chest pressSetup · movement · load
- Set your position
Set the seat so the handles are around chest height; support your back and plant your feet.
- Make the movement
Press the handles away along the machine path, then return slowly. Keep wrists aligned with forearms.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not lift your back off the pad or let the weights crash.
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- Machine-displayed load
Main muscles
Chest
Supporting muscles
Front deltoids, Triceps
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Adjust the seat so the handles are level with the middle of your chest.
- Sit with your back and head against the pad and your feet flat on the floor.
- Grip the handles and press forward until your arms are nearly straight, without locking the elbows.
- Return slowly until you feel a comfortable stretch across the chest.
Common mistakes
- Lifting the hips or back off the pad.
- Locking the elbows at the top.
- Letting the weight stack drop quickly on the way back.
Safety notes
- Start light enough to control the full range of motion.
- Stop if you feel sharp pain in the shoulders.
Alternatives and variations
- Dumbbell bench press – Alternative
- Independent-arm chest press – Variation