Chest Press Machine
Auto DetectedA guided, seated machine exercise that targets the chest, anterior shoulders, and triceps. It is used to safely build upper body strength and hypertrophy without complex stabilization demands.
About Exercise
Equipment
Chest Press Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Accessory Muscles
Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest, Lower Chest
Triceps
7/10Lateral Head, Medial Head
Shoulders
6/10Anterior Delts
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds • Use longer rest for heavy strength-focused sets.
How to Perform
Adjust the seat so the handles align slightly below shoulder height or mid-chest level when seated. Load the desired weight, sit upright, and plant your back firmly against the support pad, gripping the handles.
- Maintain a tight core and drive your shoulders back into the pad throughout the movement.
- Exhale and press the handles straight forward until your arms are nearly straight.
- Squeeze the chest muscles hard at the peak contraction.
- Inhale and slowly control the weight back to the starting position, feeling a stretch in the chest.
- Stop the eccentric motion just before the weight stack makes contact to maintain tension.
Coaching Tips
Form Cues
- Chest up, shoulders back.
- Squeeze the chest hard.
- Control the negative.
- Do not lock the elbows.
Breathing
Exhale forcefully as you press the weight forward (concentric phase) and inhale as you return the handles to the start position (eccentric phase). Brace the core throughout.
Tempo
3-0-1
Range of Motion
Press until the elbows are near full extension without locking out, and return until a comfortable stretch is achieved across the chest.
Safety
Safety Notes
- Set the machine depth or seat height correctly to protect the shoulder joint.
- Avoid dropping the weight stack quickly; use controlled movement.
- If you experience shoulder pain, discontinue the exercise.
Spotting
Not recommended; the machine provides a guided path. Use lighter weight or stop the set when near failure.
Common Mistakes
- Allowing the head or back to lift off the pad.
- Shrugging the shoulders forward when pressing.
- Using excessive speed and relying on momentum.
When to Avoid
- Acute shoulder injury or active impingement.
- Uncontrolled wrist or elbow pain.
Flexibility Needed
- Sufficient shoulder flexion and internal rotation for comfortable grip.
Also known as
Lever Chest Press, Plate Loaded Chest Press, Vertical Chest Press, Seated Chest Press
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