Chest Press Machine
A safe, easy-to-learn chest press thanks to the fixed movement path.
- Sets
- 3
- Reps
- 10-12
- Rest
- 90 s
- Difficulty
- Beginner
MachineSecondary muscles: Shoulders, Arms
Movement Pattern
Targeted Muscles
How to Perform
- 01Adjust the seat so the handles sit at chest height.
- 02With your back against the pad, press the handles forward.
- 03Stop short of locking your elbows and return under control.
Form Tips
- Keep your shoulders back and down; the press should come from the chest.
- Stretch the negative (return) phase over 2-3 seconds.
Other Chest Exercises
- Bodyweight
Push-Up
Chest
The fundamental bodyweight pushing movement. Chest, front delts and triceps work together.
3 × 10-15Beginner - Bodyweight
Decline Push-Up
Chest
A push-up variation with elevated feet. Shifts the load to the upper chest and shoulders.
3 × 8-12Intermediate - Free Weights
Bench Press
Chest
Horizontal pressing with a barbell: the fundamental free-weight movement for chest strength.
4 × 6-10Intermediate