Machine Chest Press tutorial
The machine chest press is a compound movement with a fixed path that strengthens the chest, front delts, and triceps without the need to balance a free weight. It is a safe, effective option for beginners, people returning from injury, and anyone training without a spotter.
How to perform
- Adjust the seat height so the handles are level with your mid-chest.
- Sit with your back and head against the pad and feet flat on the floor.
- Grip the handles and pull your shoulder blades back and down.
- Press the handles forward until your arms are nearly straight without locking the elbows.
- Return the handles slowly until you feel a light stretch in the chest, without letting the weight stack touch down.
Breathing: Exhale as you press the handles forward and inhale as they return.
Key tips
- Keep your back against the pad throughout the movement.
- Keep your wrists straight and in line with your forearms.
- Make the return slower than the press.
Common mistakes
- Setting the seat wrong so the handles sit above shoulder level.
- Locking the elbows hard at the end of the press.
- Arching away from the pad and shrugging the shoulders.
Safety: People with shoulder or elbow injuries should start light with a shorter range; a band chest press is a gentler alternative.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Push-up
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