Chest Press
Sitting upright against the backrest, you press the machine handles forward from chest level until your arms are nearly straight, then let them come back slowly.
- Primary muscles
- Upper chest, Middle chest, Lower chest
- Secondary
- Front delts, Triceps
- Difficulty
- Beginner
- Logged as
- Weight × reps
Why do it
The chest press machine gives you the pressing pattern of a bench press without balancing a bar or needing a spotter. It's an easy start for beginners and a useful second press after free weights. Because you can stop at any point without getting stuck under a bar, it's a practical choice for taking sets close to failure. The guided path also means you can focus on the stretch and squeeze instead of on staying balanced.
How to do it
Set the seat so the handles line up with the middle of your chest, and sit back against the pad.
Grip the handles with your feet planted on the floor.
Press the handles forward until your arms are nearly straight, stopping short of locking your elbows.
Let them come back slowly until you feel a stretch across your chest, without letting the stack rest between reps.
Common mistakes
Handles too high or too low
If the handles line up with your neck or your belly, the press drifts toward your shoulders or feels awkward. Set the seat so they meet the middle of your chest.
Shoulders leaving the pad
Rolling your shoulders forward to finish each rep takes tension off your chest. Keep your upper back against the pad.
Resting the stack between reps
Letting the plates touch down gives your chest a break every rep. Stop just before the stack settles and press again.
Snapping into lockout
Slamming your elbows straight at the end passes the load to your joints. Stop just short of locking out.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
