10 Best Machine Inner Chest Press Alternatives for Home and Gym

Ranked Machine Inner Chest Press Alternatives

10 substitutes, ranked by how closely each one matches the Machine Inner Chest Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Butterfly

   80% match

   • Pectorals
   • Machine
   • Beginner
   • Isolation

   A good swap when you have a machine to work with, and it still works the pectorals.

   How to perform this exercise

   1. Sit on the machine with your back flat on the pad.
   2. Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
   3. Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
   4. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Machine Inner Chest Press
   • Equipment: a machine, the same as the Machine Inner Chest Press
   • Body position: seated, the same as the Machine Inner Chest Press
2. Play demonstration

   2. Lever Seated Fly

   80% match

   • Pectorals
   • Lever
   • Beginner
   • Isolation

   It still works the pectorals, through a different movement.

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your back against the pad.
   2. Grasp the handles with a pronated grip and keep your elbows slightly bent.
   3. Exhale and push the handles forward, bringing them together in front of your chest.
   4. Pause for a moment, squeezing your chest muscles.
   5. Inhale and slowly return to the starting position, allowing your chest muscles to stretch.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Machine Inner Chest Press
   • Equipment: a machine, the same as the Machine Inner Chest Press
   • Body position: seated, the same as the Machine Inner Chest Press
3. Play demonstration

   3. Lever Chest Press

   80% match

   • Pectorals
   • Lever
   • Beginner
   • Compound

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your back flat against the pad.
   2. Grasp the handles with an overhand grip and position your elbows at a 90-degree angle.
   3. Push the handles forward until your arms are fully extended, exhaling during the movement.
   4. Pause briefly at the end of the movement, then slowly return to the starting position, inhaling as you do so.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Machine Inner Chest Press
   • Equipment: a machine, the same as the Machine Inner Chest Press
   • Body position: seated, the same as the Machine Inner Chest Press
4. Play demonstration

   Progression

   4. Lever Incline Chest Press

   80% match

   • Pectorals
   • Lever
   • Intermediate
   • Compound

   Pick this when you want a harder version that still works the pectorals.

   How to perform this exercise

   1. Adjust the seat and backrest of the leverage machine to a comfortable position.
   2. Sit on the machine with your back against the backrest and your feet flat on the floor.
   3. Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart.
   4. Push the handles forward and away from your body until your arms are fully extended.
   5. Pause for a moment, then slowly bend your elbows and lower the handles back towards your chest.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Machine Inner Chest Press
   • Equipment: a machine, the same as the Machine Inner Chest Press
   • Body position: seated, the same as the Machine Inner Chest Press
5. 

   5. Leverage Chest Press

   80% match

   • Pectorals
   • Machine
   • Beginner
   • Compound

   How to perform this exercise

   1. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion.
   2. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
   3. Press the handles forward by extending through the elbow.
   4. After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Machine Inner Chest Press
   • Equipment: a machine, the same as the Machine Inner Chest Press
   • Body position: seated, the same as the Machine Inner Chest Press
6. Play demonstration

   Progression

   6. Lever Decline Chest Press

   72% match

   • Pectorals
   • Lever
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat height and backrest of the leverage machine to a comfortable position.
   2. Sit on the machine with your back against the backrest and your feet flat on the floor.
   3. Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart.
   4. Push the handles forward and away from your body until your arms are fully extended.
   5. Slowly lower the handles back towards your chest, keeping your elbows slightly bent.
   6. Pause for a moment at the bottom, then push the handles back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Machine Inner Chest Press
   • Equipment: a machine, the same as the Machine Inner Chest Press
   • Body position: lying on your back, not seated
7. 

   7. Leverage Decline Chest Press

   72% match

   • Pectorals
   • Machine
   • Beginner
   • Compound

   How to perform this exercise

   1. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
   2. Press the handles forward by extending through the elbow.
   3. After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Machine Inner Chest Press
   • Equipment: a machine, the same as the Machine Inner Chest Press
   • Body position: lying on your back, not seated
8. 

   8. Leverage Incline Chest Press

   72% match

   • Pectorals
   • Machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
   2. Press the handles forward by extending through the elbow.
   3. After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Machine Inner Chest Press
   • Equipment: a machine, the same as the Machine Inner Chest Press
   • Body position: lying on your back, not seated
9. 

   9. Smith Machine Decline Press

   72% match

   • Pectorals
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.
   2. Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will be your starting position.
   3. Begin the movement by flexing your arms, lowering the bar to your chest.
   4. Pause briefly, and then extend your arms to push the weight back to the starting position.
   5. After completing the desired number of repetitions, rotate the bar to rack the weight.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Machine Inner Chest Press
   • Equipment: a machine, the same as the Machine Inner Chest Press
   • Body position: lying on your back, not seated
10. Play demonstration

    10. Smith Reverse-grip Press

    71% match

    • Pectorals
    • Smith-machine
    • Intermediate
    • Compound

    How to perform this exercise

    1. Adjust the height of the smith machine bar to chest level.
    2. Stand facing the bar with your feet shoulder-width apart.
    3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
    4. Step back and position yourself with a slight bend in your knees.
    5. Keep your chest up and core engaged throughout the exercise.
    6. Lower the bar towards your chest, keeping your elbows tucked in.
    7. Pause for a moment at the bottom, then push the bar back up to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: pectorals, the same as the Machine Inner Chest Press
    • Equipment: a machine, the same as the Machine Inner Chest Press
    • Body position: seated, the same as the Machine Inner Chest Press