Chest Press Machine
Technique guide
Set-up
- Adjust the seat so the handles line up with the middle of your chest.
- Sit with your back against the pad and feet flat.
How to do it
- Grip the handles and press forward until your arms are almost straight.
- Return slowly until you feel a light stretch across your chest.
- Repeat without letting the weight stack touch down between reps.
Coaching cues
- Keep your shoulders down and back against the pad.
- Control the return.
Common mistakes
- Seat set too high or too low, which shifts the work to the shoulders.
- Locking the elbows hard at the end of each rep.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Same movement
- Barbell Bench PressBarbell
- Incline Barbell Bench PressBarbell
- Decline Barbell Bench PressBarbell
- Flat Dumbbell PressDumbbell
- Incline Dumbbell PressDumbbell
- Push-UpBodyweight
- Incline Push-UpBodyweight
- Decline Push-UpBodyweight
- Resistance Band Chest PressBand
- Decline Dumbbell PressDumbbell
- Dumbbell Floor PressDumbbell
- Single-Arm Cable Chest PressCable
- Wide-Grip Push-UpBodyweight
- Knee Push-UpBodyweight
- Archer Push-UpBodyweight
- Resistance Band Push-UpBand
- Incline Chest Press MachineMachine
- Smith Machine Bench PressMachine
- Smith Machine Incline PressMachine
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