Machines
Machine chest press
Machine chest press mainly works your chest. It also helps your triceps and front shoulders.
Step by step
- Adjust the seat so handles are at mid-chest.
- Press the handles forward until your arms are almost straight.
- Return slowly until you feel a chest stretch.
What you should feel
A squeeze across your chest, with help from your triceps. Your shoulders should not ache.
Common mistake
Shoulders rolling forward; keep your shoulder blades back and chest up.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Bench pressChest
Dumbbell bench pressChest
Incline dumbbell pressChest, Front shoulders
Dumbbell floor pressChest, Triceps
Push-upChest
Deficit push-up (hands on dumbbells)ChestQuestions
What muscles does the machine chest press work?
Machine chest press mainly works your chest. It also helps your triceps and front shoulders.
Can I do the machine chest press at home?
Not easily, it needs this: machines. At home, try instead: dumbbell bench press, incline dumbbell press, and dumbbell floor press.
How many sets and reps of the machine chest press?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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