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The machine chest press is a chest-building staple that provides guided resistance—making it ideal for beginners and advanced lifters alike.
It allows you to safely load the chest, shoulders, and triceps without needing a spotter, while keeping your movement path consistent for better isolation and muscle control.
If you want to grow your chest with less joint stress, the machine chest press is a great option.
Muscles Worked
- Primary: Pectoralis major (chest)
- Secondary: Triceps, anterior deltoids (front shoulders)
Because the machine controls the path of the movement, it helps you focus on maximizing chest contraction without worrying about balancing the weight.
How to Do It (Step-by-Step)
- Adjust the seat so the handles are level with mid-chest.
- Sit upright with your back flat against the pad and feet planted firmly.
- Grab the handles with a firm grip and press them forward until your arms are extended (but not locked out).
- Pause briefly at the top, then lower the handles back under control until you feel a stretch in your chest.
- Repeat for the desired reps.
💡 Focus on keeping constant tension on your chest—don’t fully relax at the bottom.
Rep & Rest Guidelines
| Goal | Reps | Rest |
|---|---|---|
| Strength | 6–8 | 2–3 min |
| Hypertrophy | 8–12 | 60–90 sec |
| Endurance | 12–15+ | 30–60 sec |
Use Auto Progression to track your targets and ensure steady progress.
Form Tips
- Stay tight: Keep your back against the pad and core engaged.
- Full range of motion: Lower until you feel a chest stretch—don’t cut the range short.
- Control the eccentric: Lower the weight slowly for maximum time under tension.
- Don’t lock elbows: Stop just shy of full lockout to keep constant chest tension.
When to Use It
- As a main compound movement on machine-based push days
- As an accessory to barbell or dumbbell pressing
- In higher-rep finishers for chest hypertrophy
Common Mistakes
- ❌ Using too much weight and bouncing the handles
- ❌ Failing to control the lowering phase
- ❌ Letting shoulders roll forward at the bottom
- ❌ Locking out hard and losing chest tension
📌 Lighten the load and focus on clean, controlled reps—this is where machine presses shine.
Smarter Progression with Volym
- Set realistic weekly goals with Auto Progression
- Track volume and trends with Workout History
- Manage recovery with the built-in Rest Timer
Yes! It’s a safe way to learn pressing mechanics and build chest strength with less risk than free weights.
You can. Machine presses are excellent for hypertrophy and control. For maximal strength, combine both free weights and machines.
Lower the handles until you feel a good stretch in your chest—don’t stop too early or relax fully at the bottom.
No. Stop just short of full lockout to maintain constant tension on the chest.
Yes. Machines are safer for going close to failure since they provide stability and reduce injury risk.
