ChestBeginner
Machine Chest Press
How to do it
- 1
Adjust the seat so the handles line up with your mid-chest.
- 2
Sit with your back flat against the pad and shoulder blades pulled back.
- 3
Press the handles forward until your arms are nearly straight.
- 4
Return slowly until you feel a stretch in the chest.
Common mistakes
- Setting the seat too high or too low.
- Locking out aggressively at the end.
Tips
- The fixed path makes it easy to train close to failure safely.
- Good option when you train without a spotter.
Alternatives
More chest exercises
Workout plans
Chest Workout
The best chest exercises organised into one effective session: a heavy press, an incline press and a fly for the stretch.
Workout Plan Generator
Free workout programmes for every schedule, plus muscle-focused sessions and a custom generator.
One Rep Max Calculator
Estimate your 1RM and training loads.