Chest · Compound

Machine Chest Press

A seated machine press that is easy to learn and safe to take close to failure.

MAIN MUSCLE
Chest
ALSO WORKS
Front delts, Triceps
EQUIPMENT
Machine
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Adjust the seat so the handles line up with your mid-chest.

  2. Sit with your back flat on the pad and shoulder blades pulled back.

  3. Press the handles forward until the arms are nearly straight.

  4. Return slowly until you feel a stretch in the chest.

COMMON MISTAKES

  • Flaring elbows to 90 degrees; tuck them to roughly 45-70 degrees from the torso.
  • Losing shoulder-blade retraction; pin the blades back and down before the first rep.
  • Bouncing the weight; control the descent and pause lightly at the bottom.

TIPS

  • Drive your feet into the floor and push yourself away from the weight.

QUESTIONS

Which muscles does Machine Chest Press work?

The main muscle is Chest. It also works Front delts, Triceps.

How many reps should I do?

FORGE suggests 10-15 reps for Machine Chest Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Machine Chest Press?

These train the same muscles: Dumbbell Bench Press, Smith Machine Bench Press, Push-Up.