How to do the Machine Chest Press
- Adjust the seat so the handles meet your mid-chest when sitting.
- Sit upright against the pad, feet flat on the floor, and grip firmly.
- Push the handles forward until your arms are extended without forcing the elbows hard straight.
- Slowly return the handles to the starting point, maintaining control.
- Repeat the movement, keeping your shoulders back against the pad.
Full technique — 7 steps
- Adjust the seat so the handles start around mid-chest level when you sit down.
- Sit tall with your head and upper back against the pad and feet flat.
- Grip the handles firmly and set your shoulders down and back before pressing.
- Press the handles forward until your arms are extended without forcing the elbows hard straight.
- Reach full pressing range without letting your shoulders roll off the pad.
- Lower the handles back until they return near the starting position with your chest still lifted.
- Begin the next rep from the same stretched position without bouncing the weight stack.
Common mistakes
- Seat set too high or low
- Shoulders rolling forward at extension
- Partial reps from shortened range
- Bouncing into the next rep
- Lifting head off the pad
Form cues
- Set seat to chest height
- Don't roll shoulders forward
- Shoulders stay on pad
- Press through full reach
- Don't slam the weight stack
