Machine Chest Press
EquipmentChest Press Machine
TypeCompound
DifficultyBeginner
Primary:Chest
Secondary:Front Delts, Triceps
Tertiary:Upper Back, Traps
Stabilizer:Core, Rear Delts, Side Delts
📋 How to Perform
- Set the weight and adjust the seat so the handles line up with your mid-chest.
- Sit with your back against the pad and your feet flat on the floor, shoulder-width apart.
- Grasp the handles with a full grip, keeping your wrists in line with your forearms.
- Exhale and press the handles forward until your arms are extended, without locking your elbows.
- Keep your head and shoulders against the back pad as you press.
- Pause briefly, then bend your elbows and return slowly as you breathe in.
- Repeat for the desired number of reps.
⚠️ Common Mistakes to Avoid
- Setting the seat so the handles line up with the neck, which flares the elbows and loads the shoulders.
- Starting with the handles far behind the chest, which forces the shoulders into a deep loaded stretch.
- Rolling the shoulders off the backrest at lockout, which shifts work from the chest to the front delts.
