Machine Chest Press
oec:machine-chest-press
A seated compound machine exercise that targets the pectoral muscles, anterior deltoids, and triceps with guided stability.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Chest Press Machine, Seated Machine Chest Press, Chest Press, Leverage Machine Chest Press, Seated Bench Press, Flat Machine Press
How to do it
Setup
- Adjust the seat height so that the machine handles align horizontally with mid-to-lower chest level.
- Sit back firmly against the back pad with your feet flat on the floor.
- If equipped, depress the foot assist pedal to bring the handles forward into a comfortable starting position.
- Grasp the handles with an overhand or neutral grip and retract your shoulder blades against the pad.
Movement
- Release the foot pedal smoothly while holding the handles with tension on your chest.
- Press the handles away by extending your elbows and squeezing your chest.
- Push until your arms are fully extended without aggressively locking out your elbows or letting your shoulders roll forward.
- Slowly reverse the movement, controlling the weight back until your chest experiences a full stretch.
Breathing
Exhale as you press the handles forward, and inhale as you lower the weight back under control.
Cues
- Keep your chest proud against the pad
- Drive through your palms
- Don't let the shoulders roll forward at the finish
Common faults
- Setting the seat too low, causing the handles to align with the neck and overstressing the shoulders.
- Raise the seat so the handles align directly with the middle or lower line of the pectoral muscles.
- Protraction and shrugging shoulders off the back pad at full extension.
- Keep your shoulder blades pulled back and down against the pad throughout the entire range of motion.
- Letting the weight stack slam down between repetitions.
- Maintain continuous muscular tension and stop just short of the weight plates touching at the bottom.
Safety
- Use the foot-assist pedal if available to protect the shoulders when entering and exiting heavy sets.
Muscles
Joints
- Shoulder: Horizontal adduction, Flexion
- Elbow: Extension
- Shoulder blade: Protraction
Details
- Movement
- Horizontal push
- Modality
- Hypertrophy, Strength
- Mechanics
- compound
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Selectorized machine or Plate-loaded machine
- Record
- Repetitions and Load
- Load
- external, weight stack
Related
- substitute for Barbell Bench Press
- regression of Barbell Bench Press
- substitute for Dumbbell Bench Press
- regression of Dumbbell Bench Press
- substitute for Plate-Loaded Chest Press
Sources
- wger: Chest Press, by wger.de (CC-BY-SA-3.0)
- wger: Leverage Machine Chest Press, by tuckerm (CC-BY-SA-3.0)
- wger: Seated Bench Press, by colundrum (CC-BY-SA-4.0)
- wger: Flat Machine Press, by daiben (CC-BY-SA-4.0)
- wger: Machine Chest Press (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.