Machine Chest Press 10s · no sound

Machine Chest Press

A seated machine chest press that builds the chest and triceps through a guided, beginner-friendly press path.

Primary muscle
Chest
Equipment
Machine
Difficulty
Beginner
Movement
Push
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How to do it

  1. Adjust the seat height so the handles line up with the middle of your chest.
  2. Sit with your back flat against the pad and your feet planted firmly on the floor.
  3. Grip the handles with a neutral or pronated grip, depending on the machine setup.
  4. Brace your core and press the handles forward until your arms are nearly locked out.
  5. Pause briefly at the top with a chest squeeze, then bring the handles back under control.
  6. Stop when the handles reach a deep stretch at chest height, then press for the next rep.

Common mistakes

  • Lifting the back off the pad to leverage the press, which kills the chest stretch.
  • Locking the elbows out aggressively at the top instead of stopping just short.
  • Pressing with the shoulders shrugged up to the ears, which stresses the joint.
  • Cutting the bottom of the rep short and missing the full chest stretch.

Muscles worked

Primary
Chest
Secondary
Triceps

Good to know

What muscles does the Machine Chest Press work?
Mainly the chest. It also works the triceps.
What equipment do you need for the Machine Chest Press?
It uses a machine. Without it, the Bodyweight Knee Push Ups and the Cable Bench Press train the same muscles the same way.
Is the Machine Chest Press good for beginners?
GymVim rates it beginner.

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