Chest Press Machine
How to do it
Starting position
- Sit on the bench and press your glutes, back, and head firmly against the pad.
- Plant your feet flat on the floor and lightly brace your core to stay stable.
- Grip the handles with an overhand grip and keep your elbows parallel to the floor.
- Look straight ahead and keep your shoulders down without letting them shrug up.
Movement
- Exhale and press the handles forward without fully locking out your elbows.
- Feel the contraction in your chest muscles, pause for 1 sec, and slowly return to the starting position.
- Keep your wrists straight so the weight is not placed on your wrists, and repeat the movement.
Breathing
Exhale as you push the handles away and inhale as you return to the starting position.
Trainer tips
- Adjust the handles so they are at chest height
- Keep your back against the pad and press
- Press until just before your elbows are fully extended
Cautions
- Bending your wrists back strains the joints, so press firmly with the heels of your hands.
- If your shoulders roll forward, it can cause rotator cuff injuries, so keep your back and shoulders pinned.
- Adjust the handles so they do not sit deeper than the front of your chest, and do not let your elbows travel behind your body.
- Shoulders getting pulled forward
- Using only half the range of motion
- Overarching the lower back to push
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Triceps · Front delts |
| Equipment |  Chest press machine |
| Movement pattern | Horizontal push |
| Rep range | 8–12 reps |
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Exercise GuideDo your shoulders move forward as you press?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the chest press machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Machine Decline Single Arm Chest PressHarderLever Standing Chest PressHarderDumbbell Bench PressSimilar exerciseKneeling Push-UpSimilar exerciseBand Chest PressSimilar exerciseBarbell Larsen PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.