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Chest · Beginner

Machine Chest Press

Seated machine chest press providing a stable guided horizontal pressing path.

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Machine Chest Press demonstration

Exercise overview

Training details

ChestTricepsShoulders

Equipment

Chest Press Machine

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the seat so the handles start around mid-chest height.
  2. 02Sit with the back supported, feet planted, and shoulder blades set against the pad.
  3. 03Press the handles forward until the arms are nearly straight.
  4. 04Keep the shoulders down instead of reaching the handles forward at the top.
  5. 05Return slowly until the handles reach a comfortable chest stretch.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePush-UpComparable substituteKettlebell Tall Kneeling Chest PressComparable substituteBench PressComparable substituteDumbbell FlyComparable substituteStraight-Leg Bench DipComparable substituteBarbell One Arm Floor Press

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