Chest Press (Machine)

How to do it

1. Set the seat so the handles line up with the middle of your chest.
2. Sit with your back on the pad, shoulder blades pulled back and feet flat.
3. Grip the handles with your elbows about 45 degrees from your torso.
4. Press until your arms are nearly straight.
5. Return slowly to the start.

Key cues

• Handles at mid-chest
• Shoulder blades back
• Elbows not flared
• Wrists behind the handles
• Stop short of locking out

Common mistakes

• Setting the seat so the handles sit too high or low
• Flaring the elbows wide
• Locking the elbows hard at the top
• Using too much weight and cutting range short

Muscles worked

Primary

Chest and triceps

Secondary

Front delts

Equipment

Chest press machine.

References

1. NASM: Chest Press Machine
2. Fitbod: Hammer Strength Chest Press
3. Western University Campus Rec: Chest equipment guide
4. StrengthLog: Machine Chest Press