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How to do it
- Adjust the seat height so the handles line up with the middle of your chest.
- Sit with your back flat against the pad and your feet planted firmly on the floor.
- Grip the handles with a neutral or pronated grip, depending on the machine setup.
- Brace your core and press the handles forward until your arms are nearly locked out.
- Pause briefly at the top with a chest squeeze, then bring the handles back under control.
- 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
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.