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Machine Chest Press

StrengthBeginnerMachine

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Middle chest

Primary: Chest

Secondary: Shoulders (front delts), Triceps

How to

  1. 1Adjust the seat so the handles line up with the middle of your chest, then sit with your back flat against the pad.
  2. 2Grip the handles, pull your shoulder blades back and push the handles forward until your arms are almost straight.
  3. 3Pause briefly, then return slowly until you feel a stretch across the chest, keeping your elbows slightly below shoulder height.
  4. 4Keep your wrists straight and do not let the weight stack touch down between reps.