Back to exercise library
Chest
Chest Machine Press
A supported horizontal press targeting the pectoralis major, with assistance from the triceps and anterior deltoids.
Exercise demonstration Checking
Loading demonstration
Checking for the latest exercise video.
Target
Chest
Category
Upper body · Strength
Difficulty
Beginner
Sets
3
Reps
8-12
Execution
How to perform
1. Adjust the seat so the handles align with mid-chest and select a manageable load.
2. Keep your feet planted, back against the pad and shoulder blades gently drawn back.
3. Press forward without shrugging or forcefully locking your elbows.
4. Return slowly to a comfortable chest stretch while keeping your shoulders against the pad.
Suggested rest: 90 seconds between sets.
Technique
Key form tips
- 1Adjust the seat so the handles align with mid-chest and select a manageable load
- 2Keep your feet planted, back against the pad and shoulder blades gently drawn back
- 3Keep each repetition controlled and maintain tension through Chest.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Chest to force extra repetitions.