Chest Press Machine: Do your shoulders move forward as you press?
Keep your shoulders against the backrest as you press the handles. Do not let them move forward.
How to fix it
- Adjust the seat so the handles are at chest height, then sit down.
- Keep your shoulders and upper back against the backrest.
- Straighten your elbows to press the handles forward.
The app sets the reps for your next set
For example, if you are a beginner and completed all 11 reps in each set at 40kg as planned in your last workout, the app keeps the weight the same and increases your reps to 12. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreShould you fully straighten your elbows at the end?
Sources differ slightly. One study had participants press until their elbows were fully straight. Some sources suggest straightening them fully without locking them. Either way, keep your shoulders against the backrest even at the end of the press.
See this exercise in detail
More on the same body part
Sources
- NSCA, Basics of Strength and Conditioning
- Saeterbakken AH et al., Journal of Functional Morphology and Kinesiology (2026)
- Marques DL et al., Frontiers in Physiology (2022)
- Abelleira-Lamela T et al., Sensors (2024)
- Muyor JM et al., Journal of Human Kinetics (2023)
- ACE, Exercise Library · Seated Chest Press
- ExRx.net, Lever Chest Press
- NASM, Exercise Library · Chest Press Machine
- Mayo Clinic, Chest press with weight machine
- Mayo Clinic, Weight training: Do's and don'ts of proper technique
- U.S. Army, ATP 7-22.02 Holistic Health and Fitness Drills and Exercises
This article 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.