Machine Chest Press

Body region

• Chest
• Arms
• Shoulders

Muscles

Main

• Pectoralis Major

Helps

• Deltoid
• Triceps

Equipment

• Lever Machine

Technique

1. Adjust the seat so the handles line up with the middle of your chest.
2. Sit with your back flat against the pad and feet on the floor, and grip the handles.
3. Push the handles away until the elbows are nearly locked.
4. Return slowly until you feel a stretch in the chest, without letting the stack touch down.

Cues

• Keep the shoulder blades back against the pad.
• Exhale as you press.

Common mistakes

• Setting the seat so low or high that the shoulders roll forward.
• Locking the elbows hard at the end.
• Letting the weight stack crash between reps.

Variations

• Decline Machine Chest Press
• Incline Machine Chest Press
• One-Arm Machine Chest Press

Alternatives

• Barbell Bench Press
• Smith Machine Bench Press
• Pec Deck