Machine Chest Press
Build a bigger chest with the machine chest press! A safe, effective exercise for all fitness levels.
The Machine Chest Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: chest press machine.
Required Equipment
Machine Chest Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Machine Chest Press Variations and Alternatives
How to do the Machine Chest Press
Sit down on the chest press machine with your back against the pad.
Set the weight on the stack to an appropriate level that allows you to perform the exercise with good form while still challenging your muscles.
Grip the handles with both hands. Your grip should be even and just wider than shoulder-width apart.
Push the handles forward by extending your arms, contracting your chest muscles.
Pause for a moment when your arms are fully extended, without locking your elbows.
Slowly return the handles to the starting position, keeping tension on your chest muscles.
Repeat the movement for the desired number of repetitions.
Make sure to breathe out as you push the handles away from you and inhale as you return to the starting position.
After completing the set, carefully re-rack the weights or handles.
Safety Tips: Start with a weight that allows you to control the movement throughout the entire range of motion. Keep movements smooth and controlled, avoiding any jerky motions. Do not lock out your elbows at the end of the press. Ensure the seat and handle positions are adjusted to your body size for optimal comfort and effectiveness.
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Machine Chest Press FAQs
What muscles does the Machine Chest Press work?
The Machine Chest Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Machine Chest Press?
Chest press machine.
Is the Machine Chest Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Machine Chest Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Machine Chest Press variations and alternatives?
Similar exercises include the Chest Pressdown, Lever Decline Single-Arm Chest Press, Lever Decline Chest Press and Lever Incline Chest Press.
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