Machine Chest Press
Rep Range
5–8
Rest Time
3 min
Increment
10 lb
Muscles Worked
How to Perform
- 1
Adjust the seat height so the handles align with the target muscles. Your back should be flat against the pad.
- 2
Grip the handles firmly, brace your core, and un-rack the weight if applicable.
- 3
Press through the full range of motion in a smooth, controlled arc. Exhale during the pressing phase.
- 4
Return to the starting position under control without letting the weight stack crash. Maintain constant tension.
Common Mistakes
Flaring the elbows to 90 degrees, which places excessive stress on the shoulder joint. Keep them at 45-75 degrees.
Bouncing the bar off the chest instead of pausing briefly at the bottom. Touch-and-go is fine, but bouncing risks rib and sternum injuries.
Lifting the hips off the bench to get extra drive. This reduces the range of motion and defeats the purpose of the exercise.
Pro Tips
Cue: "Bend the bar" — try to bend the barbell into a U-shape with your hands. This automatically engages your lats and tucks your elbows into a safer position.
Pause for a half-second at the chest before pressing. Eliminating the bounce forces your muscles to generate more force and builds strength off the chest.
Related Exercises
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