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Exercise guide
Machine Chest Press
A machine-based pressing movement for the chest, ideal for beginners.
What this exercise works
- Muscles
- pectoralis major · anterior deltoid · triceps brachii
- Goals
- hypertrophy
- Equipment
- Chest press machine
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Sit in the machine with your back flat against the pad.
- Grip the handles at chest level.
- Push the handles forward until your arms are fully extended.
- Slowly return to the starting position.
- Repeat.
Technique cues and common mistakes
- Adjust the seat so the handles line up with mid-chest.
- Keep your shoulder blades pulled back against the pad as you press.
- Press to full extension without forcefully locking your elbows.