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chest

Chest Press Machine

Seated at a machine, you push two handles forward from your chest. The simplest way to learn the pressing movement before free weights.

beginnerchest press machine

Chest Press Machine, start position
START
Chest Press Machine, end position
END
BEFORE YOU START2
  1. Set the seat so the handles are level with the middle of your chest.
  2. Choose the weight with the pin.
HOW TO DO IT

Get into position

  1. Sit with your back and head against the pad and your feet flat on the floor.
  2. Grab the handles with your palms facing down and your elbows behind your hands.

Check: Your back is against the pad and the handles are level with the middle of your chest.

Push forward

  1. Push the handles forward until your arms are almost straight.

Check: Your arms are almost straight, and your back and head are still against the pad.

Return slowly

  1. Bend your elbows and let the handles come back slowly to your chest.

Check: The handles are back level with your chest and the weight has not touched down on the stack.

That is one rep. Repeat for your set, then let the handles rest gently against the stops.

Breathe out as you push in about 1 second; breathe in as you return over 2 to 3 seconds.

MUSCLES WORKED
Chest Press Machine: muscles worked, front view
Chest Press Machine: muscles worked, back view

chesttricepsfront delts

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Locking the elbows hard at the end. Jars the elbow joint. Fix: Stop just short of fully straight.
  • Lifting your back off the pad. Fix: Keep your back and head against the pad for every rep.
  • Letting the weight drop back onto the stack. Fix: Return slowly and stop just before the plates touch.
SAFETY2
  • Set the seat height before adding weight.
  • Keep your wrists straight; do not let them bend back.
EQUIPMENT SETTINGS
  • chest press machine · seat height: handles level with the middle of your chest
RELATED EXERCISES

easier: push ups

harder: dumbbell bench press, barbell bench press

variants: peck deck

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