Machine Chest Press
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Machine
Primary muscle group
Pectoralis Major
Secondary muscle groups
Anterior Deltoid, Triceps Brachii
Movement pattern
Horizontal Push
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Add chest pressing volume with a fixed, low-skill movement path.
How it fits the system. A beginner-level horizontal push entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Pectoralis Major
Secondary muscles
Anterior Deltoid, Triceps Brachii
Movement pattern
Horizontal Push
Equipment
Machine
Difficulty
Beginner
How to Perform
- Set the seat so the handles line up with the middle of the chest.
- Sit with the back and shoulders against the pad.
- Grip the handles and set the shoulder blades down and back.
- Press the handles forward until the arms are almost straight.
- Pause briefly, then return under control to a light stretch.
- Keep the shoulders back against the pad throughout.
Coaching Cues
- Match the handle height to the mid chest.
- Do not let the shoulders roll forward at lockout.
- Control the return for two to three seconds.
Common Mistakes
- Setting the seat too high or too low.
- Letting the stack crash at the end of each rep.
- Shrugging the shoulders during the press.
Progressions & Regressions
Progressions
Add load, use a pause, or perform single-arm presses.
Regressions
Reduce load and range.
When to Use It
When to use
For chest volume, or when training alone near failure.
When not to use
With shoulder pain in the stretched position.
Programming
3 sets of 8 to 15 reps.
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