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Home > Build Chest Muscles > Chest Press Machine

Chest Press Machine

The machine chest press is a very good exercise for targeting the pectorals.

It holds a few advantages over the barbell and dumbbell chest exercises in that you don't need a spotter so there is minimal risk of injury and also the technique of using this machine is relatively quick to learn.



disclaimer advice

CHEST PRESS MACHINE
Exercise Type Primary Movers Secondary Movers
Compound /
Weight Machines 		Pectorals Front Delts, Triceps
Exercise Description:

1). Start by selecting a weight which is right for you and set the seat so that when you sit down, the bars/handles are level with your mid chest.

2). With your back firmly against the back rest, grasp the handles with your wrists and forearms in alignment.

3). With control, push the handles until your arms are fully extended avoiding locking the elbows out.

4). Slowly return the handles back to the start position pausing just as you feel a stretch in your chest and then repeat.

Video:
Exercise Tips:

  • The height of the seat and handle level are both important to get correct with this exercise as it can put additional strain on your joints if your seat is set too low or high. The safest method is to ensure that the handles are vertically aligned with your mid chest.

  • Avoid any excessive lifting or lowering your elbows whilst extending your arms. Try and keep your elbows in alignment with your forearms – check out the video for a better look at this.

    		•
    Exercise Variations:

  • There's not any variations as such on the chest press machine however you might be interested to take a look at some free weight exercises for targeting the chest such as the bench press and dumbbell press.

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