Machine Chest Press: How-to, Tips & More
The Machine Chest Press is a beginner compound exercise for your chest. You do it with chest press machine. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your triceps and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
How to do the Machine Chest Press
- Adjust the seat so the handles line up with your mid chest.
- Sit with your back against the pad and grip the handles.
- Press forward until your arms are straight.
- Return slowly until you feel a stretch in your chest.
Machine Chest Press tips
- Keep your shoulder blades back against the pad.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Chest press machine
Type
Compound
Machine Chest Press alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Floor Press
Barbell
Chest Dips
Dip bars
Frequently asked questions
What muscles does the Machine Chest Press work?
The Machine Chest Press mainly works your chest, with help from your triceps and shoulders.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Machine Chest Press good for beginners?
Yes. The Machine Chest Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Machine Chest Press?
You need chest press machine.
Add Machine Chest Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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