Machine Chest Press
A seated, guided pressing machine that trains the chest, front delts and triceps with a fixed, stable path.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Adjust the seat so the handles line up with the mid-chest, sit with back flat against the pad and grip the handles.
Press the handles forward until the arms are straight without locking hard.
Pause briefly at full extension.
Return under control until you feel a stretch across the chest.
Keep the back and head against the pad throughout.
Breathing: Exhale as you press, inhale on the return.
Coaching tips
Shoulders down and back
Smooth tempo
Full range
Common mistakes
Seat set too high or low
Letting the weight stack slam
Shoulders rolling forward at the end
Safety notes
Set the seat height before loading so the handles start at chest level, not above the shoulders.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.