Machine Chest Press

Pressing handles away from the chest on a seated machine - a stable, easy-to-load way to build chest, shoulder and triceps strength.

Setup

Set the seat so the handles sit at mid-chest height. Sit tall with your back against the pad, feet flat, and grip the handles with wrists straight.

How to do it

1. Press the handles forward until your arms are almost straight, without locking the elbows.
2. Keep your shoulder blades pulled back and down against the pad throughout.
3. Lower under control until your hands are level with your chest.
4. Breathe out as you press, in as you return.

Common mistakes

• Shrugging the shoulders up toward the ears as you press.
• Letting the elbows flare straight out to the sides - keep them around 45 degrees.
• Bouncing the weight stack at the bottom instead of controlling the return.

Scale it

Easier: Lighter weight, or shorten the range so the handles stop a few centimetres in front of the chest.

Harder: Add a 2-second pause at the chest, or slow the return to 3 seconds.

Pairs well with