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Chest ยท Horizontal push

Machine Chest Press

A compound horizontal push exercise for the chest, done with a machine. It also works the front delts and triceps.

Machine Compound Reps and weight Also called: chest press, seated chest press
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Chest

Do most of the work.

Secondary

Front delts and Triceps

Help during each rep.

  • ChestPecsPrimary
  • Front deltsFront of the shouldersSecondary
  • TricepsBack of the upper armSecondary

How to do it

  1. Set the machine. Adjust the seat and pads so the joint that moves lines up with the machine pivot, then pick the weight.
  2. Shoulder blades squeezed back and down, feet planted.
  3. Lower under control to the chest, elbows about 45 degrees from the body.
  4. Press up and slightly back, keeping the wrists over the elbows.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Bouncing the weight. Lower under control and press from a brief touch or stop.
  • Elbows flared straight out. Keep them at roughly 45 degrees from the body.
  • Lifting the hips or feet. Stay planted from the first rep to the last.

Machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.