How to do a Machine Chest Press
The Machine Chest Press is a beginner machine exercise that works your chest, with help from your triceps and shoulders.
How to do a Machine Chest Press, step by step
- Adjust the seat height and position yourself on the machine with your back flat against the pad.
- Grasp the handles with an overhand grip and position your elbows at a 90-degree angle.
- Push the handles forward until your arms are fully extended, exhaling during the movement.
- Pause briefly at the end of the movement, then slowly return to the starting position, inhaling as you do so.
- Repeat for the desired number of repetitions.
Muscles worked
Common mistakes
- Using excessive weight leading to poor form
- Arching the back
- Not controlling the negative
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
Similar exercises
More exercises for the same muscles
- Barbell Bench Press
- Barbell Incline Bench Press
- Barbell Incline Bench Press (Seated)
- Chest Dip (Dip Cage)
Frequently asked questions
What muscles does the Machine Chest Press work?
The Machine Chest Press mainly works your chest. It also works your triceps and shoulders.
Is the Machine Chest Press good for beginners?
Yes. The Machine Chest Press is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Machine Chest Press should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Machine Chest Press?
Good alternatives are Pec Deck (Machine Fly), Barbell Bench Press and Barbell Incline Bench Press.
Put it in a workout plan
Track your Machine Chest Press in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.