Machine Chest Press

The machine chest press is a seated pressing movement done on a fixed machine. It trains your pectorals as the main muscle group, with support from your front deltoids and triceps.

Adjust the seat so the handles sit at mid-chest height when you are seated. Sit with your back flat against the pad, feet planted on the floor, and grip the handles with a full but relaxed grip.

Press the handles forward in a straight line until your arms are extended. Control the weight back until your elbows are even with or slightly behind your torso, feeling a stretch across your chest. Keep your head and lower back against the pad throughout the rep.

Exhale as you press the handles away. Inhale as you lower them back. Squeeze your pecs through the full range of motion on every rep. To make it easier, lower the weight or reduce the range of motion. To make it harder, slow down the lowering phase or pause briefly at the bottom.

Fault: The seat is too high or low, so the handles end up at shoulder level or below the chest. Fix: Adjust the seat until the handles line up with the middle of your chest at the start.

Fault: Pressing with the shoulders shrugged or the lower back arching off the pad. Fix: Keep your upper back and hips against the pad, feet flat, and let your chest do the work.

Fault: Bouncing out of the bottom or stopping the rep short. Fix: Lower under control and bring your elbows back until you feel a stretch, then press through your full range.