Chest
Machine Chest Press
The Machine Chest Press is a strength exercise on a machine for your chest. Share of the load in the Zulta muscle model: mid chest 35%, front delts 15% and lower chest 13%.
How to do it
- Adjust the seat so the handles line up with the middle of your chest.
- Sit with your back flat on the pad, feet flat on the floor, and grip the handles.
- Pull your shoulder blades back and down against the pad.
- Press the handles forward until your arms are straight without locking hard.
- Return slowly until your hands are beside your chest.
Tips
- Take two to three seconds on the way back for more time under tension.
- Keep the wrists straight in line with the forearms.
Common mistakes
- Seat set too low or too high for the handles.
- Letting the stack slam between reps.
- Rounding the shoulders forward off the pad.
Muscles worked by the Machine Chest Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A fixed path removes most stabiliser demand. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Machine Chest Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Machine Chest Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Machine Chest Press good for beginners?
Yes. The Machine Chest Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Machine Chest Press?
For example the Converging Chest Press, Hammer Strength Chest Press and Plate Loaded Chest Press. They train mostly the same muscles.
How do you make the Machine Chest Press harder?
Add weight or reps, or move on to the Smith Machine Guillotine Press and Bench Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.