Machine Chest Press

Chest, Triceps, Front DeltsChest Press Machine

A staple machine exercise targeting your chest, front delts, and triceps along a fixed path. Safely overload your target muscles without worrying about balancing the weight.

How to do it

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

2Plant your feet flat and press your upper back and head firmly against the pad.

3Grip the handles with an overhand grip and press forward smoothly without locking out your elbows.

4Control the handles back to the start, feeling a deep stretch in your chest.

Common mistakes

Arching your lower back off the pad, which reduces control and strains your joints.

Hard-locking your elbows at the end of the press, taking work off the muscles and overloading the joint.

Setting the handles too high, shifting the load onto your shoulder joints.

Breathing

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

Make it harder or easier

Reduce the weight and shorten your range of motion to simplify.

Pause for one second at peak contraction to make it harder.

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.