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Machine chest press

beginnermachinecompound exercise
Machine chest press: start of the movement
1 · start
Machine chest press: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: chest
Secondary: triceps

Correct technique

  1. 1Adjust the seat so the handles are at mid-chest height.
  2. 2Back firmly supported, shoulder blades retracted.
  3. 3Press the handles forward without locking your elbows.
  4. 4Slowly return until you feel a stretch in your chest.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Handles too high, strains the shoulders.
  • ✕Returning fast without control.

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