Chest Press (Machine)

Sit in machine. Press handles forward. Keep elbows slightly below shoulders to protect the joint.

Quick facts

Primary and secondary muscle groups targeted by this movement.

chest

triceps

What you need and how to position yourself before starting.

weight machines / selectorized

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the seat height of the chest press machine so that the handles are at chest level when you sit down.
- Sit down on the machine with your back against the padded support and your feet flat on the floor.
Step 2Position Your Hands
- Grab the handles with an overhand grip, ensuring your hands are shoulder-width apart.
- Keep your elbows slightly bent and your wrists straight as you hold the handles.
Step 3Engage Your Core
- Sit up straight with your shoulders back and down, engaging your core muscles.
- Make sure your back is pressed against the padded support for stability.
Step 4Press the Handles
- Push the handles forward until your arms are fully extended but not locked out at the elbows.
- Exhale as you press the handles away from your chest.
Step 5Return to Start
- Slowly bring the handles back towards your chest, inhaling as you do so.
- Control the movement to avoid letting the weights drop quickly.
Step 6Repeat
- Repeat the pressing and returning motion for the desired number of repetitions.
- Focus on maintaining proper form throughout each rep.
Step 7Finish the Exercise
- After completing your reps, carefully release the handles and sit back for a moment.
- Stand up from the machine, ensuring you do so safely and without rushing.