A horizontal pushing motion performed on a leverage machine that works the chest (pectorals) by extending the arms against the resistance.
How to do the Chest Press (Machine)#
- Adjust the seat so the handles sit level with your mid-to-lower chest and set any handle position accordingly.
- Sit with your back against the pad and grasp the handles at about shoulder width.
- Draw your shoulder blades back and position your elbows roughly 45–90 degrees from your torso.
- Exhale and press the handles forward by contracting the chest until your arms are extended.
- Inhale and lower the handles back to the mid-chest under control, then repeat.
Muscles worked#
- Primary: Chest
- Secondary: Front delts, Triceps
Common mistakes#
- Seat too high or low so the handles do not line up with the mid-chest.
- Allowing the shoulders to round forward instead of retracting the shoulder blades.
- Flaring the elbows excessively or tucking them in outside the intended 45–90° range.
- Using a grip width that is noticeably wider or narrower than shoulder width.
