Machine Chest Press
Machine Chest Press is a resistance exercise - compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Resistance exercise - compound chest press
Exercise technique
- Seat adjustment
Adjust the seat so the handles align with the middle of your chest.
- Rear starting position
Set the starting angle so your shoulders are not pulled excessively backward.
- Body support
Place your back and hips against the pad and plant both feet on the floor.
- Grip
Hold the handles with a closed grip and align your wrists with your forearms.
- Forward press
Exhale as you extend your elbows, moving both handles evenly along the machine arc.
- Return
Slowly bend your elbows to bring the handles back without dropping the weight stack.
- Control point
End the lower range before your shoulders roll forward off the pad, then repeat without moving your torso.
Key technique points
- Match handle height to your chest.
- Keep your back stable against the seat.
- Carry the handles above your forearms.
- Press evenly with both arms.
- Do not bang the weight stack.
- Stop at a comfortable backward shoulder angle.
Common mistakes
Incorrect seat height
Do not begin if the handles align with your neck or abdomen; adjust the seat to correct elbow and shoulder alignment.
Opening too far backward
Do not force the machine to its widest position; stop the backward upper-arm movement before the shoulders roll forward.
Rising from the seat
Do not lift your hips to press a heavy load; losing back support disrupts the intended pressing angle.
Collapsing the wrists
Do not let the handles fall backward onto your fingers; maintain load transfer through the heels of your palms into your forearms.
Dropping the stack
Do not release the handles backward and collide the plates; maintain chest and triceps control on the return.
Pressing asymmetrically
Do not move one handle forward before the other; establish equal shoulder contact and use the same rhythm with both arms.
Frequently asked questions
Machine Chest Press: why is “Incorrect seat height” a mistake?
Do not begin if the handles align with your neck or abdomen; adjust the seat to correct elbow and shoulder alignment.
Machine Chest Press: why is “Opening too far backward” a mistake?
Do not force the machine to its widest position; stop the backward upper-arm movement before the shoulders roll forward.
Machine Chest Press: why is “Rising from the seat” a mistake?
Do not lift your hips to press a heavy load; losing back support disrupts the intended pressing angle.
Machine Chest Press: why is “Collapsing the wrists” a mistake?
Do not let the handles fall backward onto your fingers; maintain load transfer through the heels of your palms into your forearms.
Machine Chest Press: why is “Dropping the stack” a mistake?
Do not release the handles backward and collide the plates; maintain chest and triceps control on the return.
Machine Chest Press: why is “Pressing asymmetrically” a mistake?
Do not move one handle forward before the other; establish equal shoulder contact and use the same rhythm with both arms.
What should I focus on when doing Machine Chest Press?
Match handle height to your chest. Keep your back stable against the seat. Carry the handles above your forearms. Press evenly with both arms. Do not bang the weight stack. Stop at a comfortable backward shoulder angle.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.