Machine Chest Press
ChestCompoundPushMachineBeginner
Horizontal push on a guided machine that works the chest along a fixed path. Ideal for beginners or for safely accumulating volume.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Adjust the seat so the handles sit at chest height.
- 2.Sit with your back against the pad and grip the handles.
- 3.Press forward until your arms are extended without locking out.
- 4.Return under control until you feel the stretch, without losing tension.
Common mistakes
- ●Sitting with the seat poorly adjusted and pressing from the shoulders
- ●Snapping the elbows into lockout
- ●Letting your back come off the pad
- ●Using too short a range of motion
Proper technique
Keep your shoulders down and chest up throughout the movement. Press with your chest, not your elbows. Control the return to make the most of the eccentric phase.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Pectoralis major
Secondary
- Front deltoid
- Triceps brachii
- Serratus anterior