Machine Chest Press
A safe, guided pressing movement ideal for beginners or for finishing off the chest after heavy free-weight work. The fixed path removes the need for stabilisation.
10-15
Reps
3
Sets
60s
Rest
Chest
Primary
Target Muscles
ChestTricepsShoulders
Equipment
Machine
How To Perform
1
Adjust the seat so the handles are at mid-chest height.
2
Sit with your back flat against the pad, feet on the floor.
3
Grip the handles with a full grip, elbows out to the sides.
4
Push the handles forward until your arms are fully extended (don't lock elbows hard).
5
Squeeze your chest at the peak contraction.
6
Slowly return the handles back, feeling a stretch across your chest.
7
Don't let the weight stack crash — maintain control throughout.
Pro Tips
- Adjust the seat height so you press from mid-chest, not shoulders
- Don't fully lock out elbows — keep slight bend at the top
- Use this as a finisher after heavier free-weight pressing
- Experiment with grip width if the machine allows it
Why You Should Do This
Very safe — no risk of dropping weight on yourself
Great for beginners learning the pressing pattern
Allows you to push to failure without a spotter
Isolates the chest effectively due to the fixed movement path
Useful for drop sets and high-rep burnout work
Pairs Well With
Build a complete programme by combining with:
Cable FlyesPush-UpsDumbbell Lateral Raises