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Machine Supine Press
A compound machine exercise targeting the chest, anterior shoulders, and triceps. It stabilizes the body to focus maximum force on building upper body strength and hypertrophy.
About Exercise
Equipment
Chest Press Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest, Upper Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Long Head
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Shorter rest for lighter sets, longer for strength focus.
How to Perform
Adjust the seat height or back pad so the handles align roughly with mid-chest level when lying supine. Lie back against the pad, feet firmly planted, and grip the handles with a moderate overhand grip.
- Brace your core and initiate the movement by pressing the handles away from your body.
- Fully extend your elbows, stopping just short of a full lockout.
- Slowly control the weight back toward your chest.
- Lower the weight until the handles reach the starting position or a comfortable chest stretch.
- Maintain contact between your back and the machine pad throughout the set.
Coaching Tips
Form Cues
- Chest up
- Elbows slightly tucked
- Push explosively
- Control the return
Breathing
Inhale as you lower the weight (eccentric phase) and powerfully exhale as you press the weight away (concentric phase).
Tempo
3-0-1
Range of Motion
Press until elbows are nearly locked out; lower until the handles reach a depth that provides a deep, comfortable chest stretch.
Safety
Safety Notes
- Avoid locking the elbows harshly at the top of the movement.
- Ensure the machine seat is set properly to align handles with the mid-chest.
Spotting
Not applicable; the machine provides inherent stability and safety features.
Common Mistakes
- Rushing the eccentric phase
- Lifting the hips or back off the pad
- Shrugging shoulders at the top
When to Avoid
- Acute shoulder pain or rotator cuff injury
Flexibility Needed
- Sufficient shoulder horizontal adduction range of motion
Also known as
Machine Bench Press, Lying Chest Press Machine, Horizontal Press Machine
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