Chest Press Machine
Auto DetectedA guided machine horizontal push that targets the chest, front shoulders, and triceps to build upper body strength and muscle; suitable for beginners and controlled pressing.
About Exercise
Equipment
Chest Press Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Abs
Popularity Score
9
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
Shoulders
7/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Abs
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the seat so handles align with mid-chest. Sit with back against pad, feet flat on floor, and grip handles at chest level with neutral wrists.
- Retract shoulder blades and engage core.
- Exhale and press handles forward by extending elbows until arms nearly straight.
- Pause briefly at full extension, squeezing chest.
- Inhale and slowly return handles to starting position.
- Keep movement controlled without locking elbows.
Coaching Tips
Form Cues
- Drive through chest
- Keep back flat
- Elbows at 45 degrees
- Squeeze at top
- Control the return
Breathing
Inhale during the return phase and exhale forcefully during the press while bracing your core.
Tempo
3-1-1
Range of Motion
Start with elbows at 90 degrees and handles at mid-chest; extend arms to just short of lockout without shoulder protraction.
Safety
Safety Notes
- Avoid if acute shoulder impingement present
- Select weight allowing full control
- Do not allow weight stack to slam
- Maintain neutral spine to prevent back strain
Spotting
Spotting not typically required due to machine design; use collar on plate-loaded versions or select lighter weight if needed.
Common Mistakes
- Arching lower back
- Locking elbows
- Using momentum
- Flaring elbows wide
- Overextending shoulders
When to Avoid
- Acute shoulder injury
- Elbow tendonitis
- Recent chest surgery
Flexibility Needed
- Shoulder flexion to 90 degrees
- Thoracic extension for posture
Build Up First
- Basic seated posture
- Understanding of pressing motion
Also known as
Machine Chest Press, Seated Chest Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Machine Hammer-Grip Seated Chest Press
Chest Press Machine
Chest
Machine Supine Press
Chest Press Machine
Chest
Machine Supine Bench Press
Chest Press Machine
Chest
Machine Tricep Press
Tricep Extension Machine
Triceps
Cable Chest Press
Crossover Cable Machine
Chest
Smith Machine Hex Press
Smith Machine, Flat Bench
Chest
Machine Incline Bench Press
Incline Bench Press Machine
Chest
Smith Machine Shoulder Press
Smith Machine, Incline Bench
Shoulders
Cable Standing Chest Press
Crossover Cable Machine, Handle Cable Attachment
Chest
Dumbbell Barrel Chest Press
Dumbbells, Incline Bench
Chest
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
