Machine chest press
- Sit on the machine with your back firmly against the pad. Adjust the seat so the handles are at mid-chest height.
- Press the handles forward until your arms are fully extended.
- Slowly return the handles with control to the starting position.
Tips
- Before pressing, adjust the seat height so the handles align with the middle of your chest, not your shoulders or lower ribs.
- Keep your back in contact with the pad throughout the set, and press the handles forward in a smooth, controlled arc.
- On the return, allow the handles to travel back far enough that your elbows move behind the line of your torso before beginning the next rep.
Common mistakes
- Lifting the hips or arching the lower back away from the pad during the press, which changes the position you set at the start.
- Returning the handles too quickly so the weight stack nearly touches down between reps, losing control of the movement on the way back.
- Stopping the press short so the elbows remain noticeably bent at the end of each rep, leaving the movement incomplete.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
