Exercise guide · Chest

Machine Chest Press

A seated machine press with horizontal handles that guides your arms forward along a fixed path—a stable option for building chest and triceps strength.

  • Targets: Chest
  • Equipment: Machine
  • Type: Compound
Machine Chest Press exercise illustration showing the movement position

Step by step

How to do the Machine Chest Press

  1. Adjust the seat so horizontal handles align with mid-chest.
  2. Sit with feet flat and lower back against the pad.
  3. Grip handles fully; start with elbows bent slightly below the handles.
  4. Press forward until arms are extended but not locked.
  5. Pause briefly, then return with control until you feel a chest stretch.
  6. Repeat without letting the weight stack slam.

Form cues

  • Shoulder blades pinched to the pad
  • Wrists stacked over elbows
  • Press through the whole palm
  • Don't lock out hard

Common mistakes

  • Seat too low or high, shifting stress to shoulders
  • Lifting hips off the seat
  • Partial reps at the bottom
  • Shrugging shoulders on the press

Muscles worked

Primary

Chest

Secondary

Triceps and Front delts

Safety: Keep hips and back on the pad; if shoulders feel pinched, adjust seat height or reduce range.

Alternatives

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