Machine Chest Press

How to do it

1. Set the seat so the handles line up with your mid-chest.
2. Sit back with your shoulder blades against the pad, feet flat.
3. Press the handles out until your arms are straight.
4. Return under control until you feel a stretch, without letting the weight stack touch down.
5. Nothing to balance, so this is the safest way to push a hard set on your own.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Barbell Bench Press, it loads Front delts 10 points lower, Chest 5 points lower, Triceps 5 points lower. It needs Machines where the other uses Barbell + Bench. Compared with the Pec Deck Fly, it loads Triceps 45 points higher, Front delts 20 points higher, Chest 5 points higher.

Other ways to train this

• Barbell Bench Press BarbellBenchIntermediate
• Dumbbell Bench Press DumbbellsBench
• Incline Dumbbell Press DumbbellsBench
• Chest Dips Dip stationIntermediate
• Push-Ups Bodyweight
• Incline Barbell Press BarbellBenchIntermediate
• Dumbbell Floor Press Dumbbells
• Kettlebell Floor Press Kettlebells
• Decline Push-Ups BodyweightIntermediate
• Cable Chest Press Cable machine
• Smith Machine Bench Press Smith machineBench
• Diamond Push-Ups BodyweightIntermediate
• Incline Push-Ups BodyweightBench
• TRX Chest Press Suspension trainer
• Smith Machine Incline Press Smith machineBench
• Close-Grip Dumbbell Press DumbbellsBenchIntermediate
• Knee Push-Ups Bodyweight

Other exercises for the Chest

• Pec Deck Fly 90% Machines
• Cable Fly 90% Cable machine
• Dumbbell Flys 90% DumbbellsBenchIntermediate
• Kettlebell Svend Press 80% Kettlebells

Exercise illustrations and data by RepDB (repdb.co), used under licence.