Chest Press Machine

A beginner-friendly press where you sit at the machine and push the handles forward to stably train the chest.

Beginner · Recommended Sets: 3 sets x 10-12 reps · Lower Chest, Triceps, Front Delts

Chest Press Machine — Points to Check Today

  • Handles at chest height — Set too high or too low, the load shifts onto the shoulders. (Handles ending up at shoulder height because the seat wasn't adjusted)
  • Keep your shoulder blades retracted — If your shoulders roll forward, the front of the shoulder hurts. (Shoulders rolling forward as you press)
  • Don't fully lock your elbows — Locking out at the front releases tension on the chest. (Extending and locking the arms to rest at the front)

Chest Press Machine — How to Do It / If You're New

  1. Adjust the seat height so the handles line up with the middle of your chest (nipple line) and sit down.
  2. Press your back against the pad and retract your shoulder blades, then grip the handles and press your feet firmly into the floor.
  3. Exhale and press the handles forward to extend your arms, but don't fully lock your elbows.
  4. Inhale and slowly draw the handles back to the start until you feel your chest stretch.