How to do the Machine Chest Press
- Adjust the seat so the handles start near mid-chest height.
- Keep your upper back supported as you press forward.
- Bring the handles back slowly to a comfortable depth.
Common mistakes
- Setting the handles so high that your shoulders shrug.
- Letting the weight stack drop between reps.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Cable Chest Press · Machine
- Single-Arm Dumbbell Floor Press · Dumbbells
- Resistance Band Chest Press · Resistance bands
Frequently asked questions
What muscles does the Machine Chest Press work?
Primary muscle group: Chest. Secondary muscles: triceps, front deltoids.
How many reps should I do for the Machine Chest Press?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Machine Chest Press?
Compare the setup and equipment for these alternatives: Cable Chest Press, Single-Arm Dumbbell Floor Press, Resistance Band Chest Press.