Machine Chest Press | Gymacetamol

Muscles Worked

Primary

Chest

Quick Cues

1

Chest up, shoulders back

2

Press to full extension

3

Control the return

4

Feet flat on the floor

Equipment Needed

Chest Press Machine

Adjust the seat so the handles are at mid-chest height.
Sit with your back flat against the pad and grip the handles.
Press the handles forward until your arms are fully extended.
Slowly return to the starting position without letting the weight stack touch down.
Keep your feet flat on the floor and shoulder blades against the pad.
Repeat for the desired number of repetitions.

Common Mistakes

Not adjusting the seat height properly

Flaring the elbows too wide

Not pressing through the full range of motion

Pro Tips

Adjust the seat so the handles are at mid-chest level

Press through a full range of motion without locking your elbows

Focus on squeezing your chest at the end of each rep

Your Progress

Variations

Plate-Loaded Chest Press

Barbell Bench Press

Dumbbell Bench Press