Seated Machine Chest Press

Chest, Front Delts, TricepsSeated Chest Press

A machine-based compound movement for building the chest, front delts, and triceps. The seated position keeps your core stable so you can focus purely on working the target muscles. The guided motion path makes it suitable for all fitness levels.

How to do it

1Adjust the seat height so the handles align with the middle of your chest.

2Sit back firmly against the pad, drop your shoulders, and pull your shoulder blades together.

3Grip the handles with an overhand grip and plant your feet flat on the floor.

4Exhale and press the handles forward using your chest, stopping just short of locking out your elbows.

5Inhale and control the handles back to the start, feeling a full stretch across your chest.

Common mistakes

Locking your elbows out at the top, which shifts tension from your chest onto your joints.

Arching your lower back or letting your shoulders leave the pad, reducing chest engagement.

Shrugging your shoulders toward your ears, overloading your upper traps and risking shoulder injury.

Breathing

Inhale as you bring the handles back; exhale on the effort as you press the weight forward.

Make it harder or easier

To make it easier, lighten the weight and shorten your range of motion.

To make it harder, pause at peak contraction on every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.