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Machine Supine Press
Machine supine press targets chest, shoulders, and triceps to build upper body pressing strength and hypertrophy in a stable, guided horizontal motion.
About Exercise
Equipment
Chest Press Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Traps
Accessory Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest, Lower Chest, Upper Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Long Head
Traps
3/10Mid Traps
Forearms
2/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie face up on the machine pad with feet flat on the floor. Adjust the seat so handles align with mid-chest, grip handles slightly wider than shoulders.
- Brace core and retract shoulder blades.
- Exhale and press handles forward until arms nearly extend.
- Squeeze chest at the top.
- Inhale and control handles back to start.
- Stop short of stack touching to maintain tension.
- Repeat for reps.
Coaching Tips
Form Cues
- Keep elbows at 45 degrees
- Squeeze chest at top
- Maintain neutral spine
- Wrists straight
- Shoulders down
Breathing
Exhale during the press; inhale during the return.
Tempo
2-1-2
Range of Motion
Start with handles at mid-chest level; press to nearly full arm extension without locking elbows; return to chest without stack touching.
Safety
Safety Notes
- Adjust machine for proper alignment
- Avoid if acute shoulder pain
- Do not hyperextend elbows
- Keep feet planted for stability
- Use controlled speed to protect joints
Spotting
Not required; machine has built-in safeties.
Common Mistakes
- Locking elbows
- Shrugging shoulders
- Arching lower back
- Fast uncontrolled lowering
- Dropping weight on return
When to Avoid
- Acute shoulder impingement
- Uncontrolled elbow pain
- Wrist injuries
Flexibility Needed
- Shoulder flexion to 90 degrees
- Neutral spine maintenance
Build Up First
- Basic upper body pressing form
Also known as
Supine Machine Chest Press, Machine Chest Press
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