How to do the Machine Chest Press
Adjust the seat so the handles are level with the middle of your chest.
Sit with your back against the pad and grab the handles.
Push the handles forward until your arms are almost straight.
Return slowly until you feel a stretch in your chest, without letting the weights touch down.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Machine Chest Press doesn’t suit your gym or your joints.
Train smarter
- Free weights vs machines: which builds more muscle?Free weights vs machines: what research says about muscle and strength, the real pros and cons of each, and how to mix barbells, dumbbells, cables and machines.
- Gym anxiety: practical ways to feel at home in the gymGym anxiety is common and fixable. Practical steps to feel at home: quiet hours, a plan on your phone, easy first exercises, and what other people really think.
- Training to failure: how close should your sets go?Training to failure explained: what research says about failure vs stopping short, which exercises suit it, how often to go there, and how to stay safe.
