Chest Press Machine
- Beginner
- Gym
The chest press machine seats you with handles at mid-chest height and guides the press along a fixed path. It works the chest, front delts and triceps together as a compound push. Beginners use it in the gym for weight and reps, mainly as a main lift rather than a finisher.
- Muscles
- Chest, Front delts, Triceps
- Equipment
- Machine
- Logged as
- Weight and reps
How to
- Sit with the handles at mid-chest height.
- Plant your feet and keep your back on the pad.
- Press the handles forward until your arms are straight.
- Return slowly until your chest stretches.
Form cues
- Keep your wrists stacked directly over your elbows.
- Squeeze your chest at full extension before you return.
- Exhale as you press the handles forward.
Common mistakes
- Back lifts off the pad to move more weight. Keep your back flat against the pad the whole set.
- Elbows drop too low behind the shoulders. Keep your elbows roughly level with your shoulders.
- Weight stack bounces at the bottom of the rep. Control the return instead of letting it drop.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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