Machine Chest Press
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The Machine Chest Press is a strength training exercise performed on a seated machine with adjustable weight stacks, where you push handles forward from chest level to extend your arms fully before controlled return. Its primary purpose is to build upper body pressing power and muscle hypertrophy. It mainly targets the chest (pectoralis major) and shoulders (deltoids), with secondary involvement from triceps, benefiting beginners, those rehabbing injuries, or anyone seeking a stable, guided alternative to free-weight bench presses.
How to Perform Machine Chest Press
- 1Adjust the machine seat so the handles are at mid-chest level when seated; select your desired weight.
- 2Sit back fully against the pad with your feet flat on the floor and knees at 90 degrees.
- 3Grip the handles with palms facing forward, arms bent at 90 degrees, elbows at shoulder height.
- 4Engage your core and maintain a neutral spine with chest up.
- 5Exhale as you press the handles forward in a smooth arc until arms are nearly straight but not locked.
- 6Inhale as you slowly return the handles to the starting position, feeling the chest stretch.
- 7Repeat for desired reps, then safely release the weight stack.
- 8Key form tips: Keep elbows below shoulder height to protect shoulders; avoid locking elbows or using momentum; maintain steady breathing and controlled tempo to maximize chest activation. Common mistakes: arching the back excessively or flaring elbows too wide.