Machine chest press

How to do the chest press machine

1. Set the seat height so that the handles line up with the middle of your chest.
2. Sit with your back and head against the pad and your feet flat on the floor.
3. Grip the handles with your wrists straight over your forearms. Pull your shoulders down and back, then take a breath.Breathe
4. Press the handles forward until your arms are almost straight. Do not slam the elbows into a hard lock.
5. Keep your back against the pad for the whole rep. Do not let your shoulders roll forward at the end of the press.
6. Return slowly until you feel a light stretch across your chest. Keep the weight stack from resting, then press again.

Breathing. Breathe in as the handles come back toward you. Breathe out as you press them away. Do not hold your breath for the whole set.

Tips

• If the machine has a foot lever, use it to bring the handles forward before you sit, and to set them down after the last rep.
• Many machines have two grips. Use the one that feels most comfortable in your shoulders.

Muscles worked

The chest press machine works mainly the chest and triceps.

Sets, reps and rest

These numbers come from the same rules as the Oh My Coach app, with this exercise as the first main lift of the day. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?

Common mistakes

• Seat at the wrong height

  Why it matters: Handles that are too high load the front of the shoulder. Handles that are too low change the angle of the press.

  Fix: Set the seat so that the handles are at mid-chest before your first set.

• Arching off the back pad

  Why it matters: The arch shortens the path and moves stress to the lower back.

  Fix: Keep your lower back and shoulder blades in contact with the pad. Use a lighter weight if you cannot.

• Going too deep on the return

  Why it matters: A forced stretch at the back of the movement puts the front of the shoulder in a loaded, exposed position.

  Fix: Stop at a light chest stretch, with your hands about in line with your chest.

• Letting the stack crash

  Why it matters: The muscles stop working between reps, and the impact jars the machine and your shoulders.

  Fix: Lower under control and turn around just before the plates touch.

Make it easier or harder

This exercise gets harder with load. When every set reaches the top of the rep range with good form, add the smallest weight step you have. To make it easier, use less load or a shorter range of motion while you learn the movement.

Alternatives

Same main muscle and the same movement pattern first, from the same rules as the app's swap list.

Bench Press (Barbell)

chest, triceps · barbell · Intermediate

Same movement pattern

Dumbbell bench press

chest, triceps · dumbbells · Beginner

Same movement pattern

Incline barbell press

chest, shoulders · barbell · Intermediate

Same movement pattern

Full guide coming soon

Push-Up

chest, triceps · No equipment · Beginner

Same movement pattern

Incline Dumbbell Press

chest, shoulders · dumbbells · Beginner

Same movement pattern

Smith machine bench press

chest, triceps · smith machine · Beginner

Same movement pattern

Full guide coming soon

What you need

• Chest press machine

Take care if

This exercise loads the shoulder. If your shoulder hurts, stop. Options that do not load the shoulder in the same way: Dumbbell floor press. For pain that does not go away, see a doctor or a physiotherapist.

If your shoulder hurts during the press, stop. Lower the weight and use a shorter range on the return.

Compared with

• Chest Press vs Bench Press