The machine chest press is a press on a fixed path: handy for finishing your chest after the barbell or learning the movement without a spotter.
1Starting position2End position
Setup
Set the seat so the handles line up with your mid-chest. Sit back firmly, press your back into the pad and pull your shoulder blades together. Feet on the floor or the footrest. Grab the handles with your elbows just below shoulder height.
Execution
Sit down, grab the handles with an overhand grip, elbows level with your shoulders — starting position.
Exhale and press the handles forward until your arms are almost straight.
Inhale and return the handles slowly.
Common mistakes
Seat too high or too low — the handles should travel at chest level, not at your neck or belly.
Peeling your back off and pushing with your torso — keep your back on the pad the whole set.
Slamming into a hard lockout — finish the rep smoothly, no snap at the elbows.
Letting the weight drop — lower it slower than you press it.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
