Chest Press Machine

Technique

Sit in the machine with your back pressed against the pad and grip the handles at chest level. Press the handles forward until your arms are extended without locking out the elbows. Slowly return to the starting position, feeling a stretch across the chest. Keep your back pressed against the pad throughout the movement.

Steps

1. Adjust the seat so the handles align with your chest
2. Press your back firmly against the pad
3. Grip the handles with your wrists straight
4. Press the handles forward until your arms are extended without locking your elbows
5. Slowly return the handles until you feel a comfortable stretch across your chest

Common mistakes

• Setting the seat so the handles are too high or too low
• Letting the back lift away from the pad
• Flaring the elbows excessively
• Allowing the weight stack to slam down

Variations

• Neutral-grip machine chest press
• Single-arm machine chest press
• Incline chest press machine
• Decline chest press machine

FAQ