Machine Chest Press
Set seat so handles align with mid-chest. Grip, brace, and press straight forward without locking elbows; keep shoulders down and back, then control the return. Builds chest strength while training shoulders and triceps.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set the seat so the handles start level with your mid-chest.
- Sit tall with feet planted and pull your scapulae down and back.
- Grip the handles with wrists straight and elbows slightly below shoulder height.
- Press forward until the elbows are nearly straight without shrugging.
- Control the handles back until you feel a chest stretch.
- Keep your ribs down and back against the pad through every rep.
Watch for
- Shoulders rolling forward at the start.
- Wrists bending back under the handles.
- Letting the weight stack slam between reps.
Breathing
Exhale as you press, inhale as you return under control.
Tip
Use a seat height that lets the elbows track slightly below the shoulders.
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