How to do Machine Chest Press

Machine Chest Press is a compound exercise targeting the chest: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: triceps, shoulders. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Adjust the seat so the handles line up with the middle of your chest
2. Rest your back fully against the pad and plant your feet firmly on the floor
3. Grip the handles and squeeze your shoulder blades together slightly
4. Press the handles forward under control, extending your arms without locking out your elbows
5. Squeeze your chest and bring the weight slowly back to the starting position

Coaching tip

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Push-Up, Incline Push-Up
• Same muscle, different equipment: Barbell Bench Press, Incline Barbell Bench Press, Decline Barbell Bench Press

More chest exercises

• Barbell Bench PressBar ile Bench Press
• Incline Barbell Bench PressEğimli Bar Bench Press
• Decline Barbell Bench PressAşağı Eğimli Bar Bench Press
• Flat Dumbbell PressDambıl ile Bench Press
• Incline Dumbbell PressEğimli Dambıl Press
• Dumbbell FlyDambıl Fly