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Home » Exercise Guides » Chest

Maximize Chest Gains: Machine Chest Press for Stronger Pecs

How to do the machine chest press.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:14 AM EDT

Ask Question?

The machine chest press is a great alternative to the bench press because there’s less setup and it’s a safer way to train with heavier weight if you don’t have a spotter. The exercise targets the chest muscles, or pectorals, with the triceps and shoulder as secondary muscles involved during the movement.

The machine chest press is also a great option for when you want to stimulate your chest and get in a quick workout without having to worry about setup and stabilization when training with free weight exercises (Barbells, dumbbells etc). Many people are against machines for working out because they lock you in a fixed position but modern equipment makes this less of an issue. You can get great results with the machine chest press and it’s a highly recommended exercise.

Machine Chest Press Details
Basic Information
Body Part
Chest
Primary Muscles
Deltoids, Pectoralis major, Triceps brachii
Secondary Muscles
Anterior Deltoid, Pectoralis Minor, Serratus Anterior
Equipment
Chest Press Machine, Weight Plates (If Applicable), Adjustable Seat (If Applicable), Safety Clips (If Applicable).
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength4-6
Hypertrophy8-12
Endurance12-15
Power3-6
Muscular endurance15-20
Stability core8-12
Flexibility mobility10-15
Similar Exercises
  • Master the Chinese Plank: Total Core & Full-Body Strength
  • Bench Dip: Target Your Triceps and Build Upper Body Strength
  • Master the Cable Rear Drive for Stronger Deltoids & Traps!
  • Master Tricep Dips: Build Stronger Triceps & Shoulders Fast!

In this Exercise

  • Target Muscle Group: Sternal (Lower) Pectoralis Major
  • Type: Strength
  • Mechanics: compound
  • Equipment: Chest press machine
  • Difficulty: Beginner

Exercise Instructions

  • Adjust the seat on the machine so the handles are level with the mid or lower chest.
  • Sit in the seat, grip the handles and keep your feet flat on the floor.
  • Slightly arch your back, keep your elbows lower than your shoulders, and press the weight until your arms are extended but don’t lock your elbows out.
  • Slowly allow the weight to come back until you feel a little stretch in your chest muscles.
  • Repeat for the desired number of reps.

Variations & Tips

  • You can use a neutral grip alternatively which is safer for the shoulders.
  • Keep your elbows lower than your shoulders to protect the joint from injury.
  • The machine chest press is ideal when you want to train heavy but don’t have a spotter.
  • Your triceps and shoulders also get stimulated from the chest press.
  • Always make sure the handles are at mid or lower chest for optimum safety.

Watch: How to do the machine chest press

Interested in measuring your progress? Check out our strength standards for Bench Press, Chest Press.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Chest Exercise Guides
Previous Post

Cable Chest Press: Target Your Pecs, Delts, and Triceps Efficiently

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Results: IFBB Pittsburgh Pro 2019

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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