Push · New to it
Machine Chest Press
A seated press on a guided machine: the easiest way to load the chest heavily while you learn to press.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- chest, triceps; also shoulders
- Kit
- Machine
- Dose
- 8 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Set the seat so the handles line up with the middle of your chest. Sit tall with your back on the pad and grip the handles.
While you move
- Back flat against the pad
- Handles at mid chest
- Press out until your arms are long
- Return slowly, feel the stretch
Avoid
- Seat so low the handles sit at your shoulders
- Letting the weight stack slam between reps
- Rounding your shoulders forward
Take care if you have trouble with your shoulders.