Machine chest press
Primary muscles: Chest. Assisting muscles: Shoulders, Triceps.
How to do it
- Set the weight and the seat height so the handles are at mid-chest level at the start.
- Sit with your back flat against the backrest, chest up and shoulder blades pulled back — the starting position.
- Press the handles forward, extending your elbows.
- Hold for a second at peak contraction, then return under control without letting the weight rest on the stack between reps.
Key to the execution: Keep your shoulder blades against the backrest throughout the movement, so the chest does the work, not the shoulders.
Common mistakes
- Driving your shoulders forward instead of using your chest.
- Letting the weight bang down on the stack between reps, losing tension.
- Not adjusting the seat, so the handles end up too high or too low.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Chest exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.