Machine Chest Press

A machine-based pressing movement for the chest, ideal for beginners.

How to do it

1. Sit in the machine with your back flat against the pad.
2. Grip the handles at chest level.
3. Push the handles forward until your arms are fully extended.
4. Slowly return to the starting position.
5. Repeat.

Tips

• Adjust the seat so the handles line up with mid-chest.
• Keep your shoulder blades pulled back against the pad as you press.
• Press to full extension without forcefully locking your elbows.

Muscles

Primary: Chest

Secondary: Front deltoid, Triceps