In this article, I discuss Machine Chest Press Benefits. The chest press helps build the pectoral muscles while also working the biceps, deltoids, and latissimus dorsi. The seated chest press is an upright version of the lying bench press and a great addition to an upper-body strength workout. Here is what you need to know about using a chest press machine to perform a seated chest press.
How to Do a Seated Chest Press
After setting the chest press machine at the desired weight, sit with your feet firmly on the floor, about shoulder-width apart. If the seat is adjustable, ensure that its position allows your arms to be horizontal when fully extended. Here is how to perform the exercise.
- Grasp the handles with a full grip, your thumb circled around the handle.
- Maintain a neutral wrist position with your wrists in line with your forearms.
- Exhale and push outward until your arms are fully extended (don't lock the elbows).
- Keep your head steady against the back support during this movement and your neck still. You should feel resistance against the horizontal push.
- Pause briefly at full extension.
- Bend your elbows and return to the starting position, breathing in during this recovery.
Benefits of the Seated Chest Press
This exercise targets the major muscles of the chest, the pectoralis major. These are the same muscles you use when pushing a grocery cart or getting up from the floor.
For many people, developing a pectoral muscle is an aesthetic goal. It’s even more important because the strength of these muscles decreases as we age, potentially increasing your risk of injury and reducing your mobility and quality of life.1
The pectoral press machine also recruits the biceps and the large muscles of the shoulders and back. This makes this exercise especially beneficial for those who participate in sports that involve swinging a bat, racket, or club.
Other Types of Seated Chest Presses
You're somewhat limited in the number of ways you can do a seated chest press on a machine, but you can make a few variations.
No Weights for Beginners
If you're new to this exercise, start with a chest press machine without any weight until you've learned proper form. Then add small increments of weight until you can do eight to 12 reps with good form. As you build muscle, you can increase the weight you use.
Single-Arm Seated Chest Press
Make the seated chest press more challenging by pressing one arm at a time. Follow the same steps for both arms, but use your right or left hand to press the weight. Be sure to do the same on the other side to keep your muscles balanced.
Seated Chest Presses with Different Equipment
The same exercise can be done on a bench using a barbell or a pair of dumbbells, as well as a cable machine or suspension trainer. Since each will work slightly differently, changing up your equipment is a good way to vary your chest press routine.
Elbows Too Far Back
Don't put pressure on your shoulder joint by extending your elbows too far back when gripping the handles. A little extension is fine, but the handgrips should always be in front of the line of your body.
Injuries can easily occur if you hyperextend your shoulders, even when carrying moderate weights. Often, the machine is designed so that it has a catch that will not allow this overextension. Make sure it is set correctly or have a gym attendant check it for you.
Explosive Movement
When pushing the bar, your movement should never be explosive. Keep your movement steady and controlled, both during the push and the release. If necessary, count "one-two" while pushing, pause, and then count "one-two" while releasing. Never rush.
Arching the Back
Keep your back and shoulder blades against the back support. If your back is arched as you push, you are pressing too much weight. Reduce the weight so that you can push hard and without arching your back.
Safety and Precautions
Talk to a healthcare provider or physical therapist about whether it is appropriate to use a chest press machine if you have a chest muscle or shoulder injury or have had recent surgery. If you experience pain in your arms, shoulders, or chest at any time, stop the exercise.3
Take the time to adjust the chest press machine to fit your torso and arm length. Make sure you set the levers so that you do not overextend your elbows and shoulders. Check the selected weights to ensure you are not lifting too much weight.
To start, try three sets of 10 repetitions. Start with less if necessary, always listening to your body to avoid injury. Try different weights until you are able to slowly push and release for about 10 repetitions. The last repetition should always feel a little challenging. Rest for a few minutes between sets.
Machine Chest Press FAQ
1. What is the machine chest press?
The machine chest press is a resistance exercise that targets the chest muscles (pectoralis major), triceps, and shoulders. It involves pushing weight away from the body using a machine designed for controlled and guided movements.
2. What muscles does the mahine chest press work?
The primary muscles worked are the:
- Pectoralis major (chest muscles)
- Triceps brachii (back of the arms)
- Deltoids (shoulders)
3. How is the machine chest press different from the bench press?
- Stability: The machine chest press provides guided motion, reducing the need for stabilizer muscles.
- Learning Curve: Easier for beginners since the machine controls the path of movement.
- Versatility: Bench presses can use free weights and allow for a greater range of motion, but they require more control.
4. How do I use the machine chest press properly?
- Adjust the seat so your hands align with your chest level when gripping the handles.
- Select an appropriate weight that challenges you but allows for proper form.
- Grip the handles firmly, keep your back pressed against the seat, and feet flat on the ground.
- Push the handles forward until your arms are almost fully extended (don’t lock your elbows).
- Slowly return to the starting position, maintaining control.
5. What are the common mistakes to avoid?
- Using too much weight: This can lead to improper form and injury.
- Lifting shoulders: Keep shoulders down and avoid shrugging.
- Locking elbows: Fully extending arms can strain joints.
- Rushing movements: Use a controlled tempo for better muscle engagement.
6. Is the machine chest press good for beginners?
Yes! The machine chest press is beginner-friendly because it provides stability, reduces the risk of injury, and helps users focus on proper form and muscle engagement.
7. Can the machine chest press replace the bench press?
While the machine chest press is a great alternative, it doesn’t fully replace the bench press. The bench press allows for a greater range of motion and engages more stabilizing muscles, making it better for overall strength development.
8. How many sets and reps should I do?
- For muscle endurance: 3-4 sets of 12-15 reps with lighter weights.
- For muscle growth (hypertrophy): 3-4 sets of 8-12 reps with moderate to heavy weights.
- For strength: 4-5 sets of 4-6 reps with heavy weights.
9. Are there variations of the machine chest press?
Yes, some variations include:
- Incline chest press machine: Targets upper chest.
- Decline chest press machine: Targets lower chest.
- Single-arm chest press: Helps correct muscle imbalances.
10. Can I adjust the machine for a better workout?
Yes, ensure the seat height and handle position are adjusted to fit your body. Proper alignment prevents injury and ensures effective targeting of the chest muscles.
Introduction to the Machine Chest Press
The machine chest press is a popular strength training exercise that focuses on building and toning the upper body, specifically the chest, shoulders, and triceps. Designed for convenience and safety, it uses a guided path of motion to help users perform the exercise with proper form. This makes it ideal for beginners and experienced gym-goers alike.
Unlike free-weight exercises like the bench press, the machine chest press reduces the need for stabilizing muscles, allowing you to focus solely on the target muscles. Whether your goal is muscle growth, strength, or endurance, the machine chest press can be an excellent addition to your fitness routine. It is also adjustable to accommodate various body types and fitness levels, making it versatile and accessible to almost anyone.