Seated Chest Press Machine (Neutral Grip)

How to do it

1. Adjust the seat so the vertical handles line up with the middle of your chest.
2. Sit with your back flat on the pad and grip the vertical handles, palms facing each other.
3. Set your shoulder blades back and down against the pad.
4. Press the handles forward until your arms are straight.
5. Return slowly until your hands are beside your chest.

Tips

• Keep the elbows close to the body, the neutral grip allows it.
• Keep the wrists straight behind the handles.

Common mistakes

• Seat so low that the elbows point up.
• Letting the stack touch down between reps.
• Pushing the head forward off the pad.

Muscles worked by the Seated Chest Press Machine (Neutral Grip)

• Mid chest Primary33%
• Front delts Secondary16%
• Upper chest Secondary12%
• Triceps (lateral head) Secondary12%
• Lower chest Primary12%
• Triceps (medial head) Secondary7%
• Triceps (long head) Minor5%
• Serratus anterior Stabilizer3%

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. Elbows tucked with a neutral grip shift a little work to front delt and triceps. 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.

Seated Chest Press Machine (Neutral Grip) alternatives

Same equipment

• Converging Chest PressMachine
• Hammer Strength Chest PressMachine
• Machine Chest PressMachine

Different equipment

• Smith Machine Bench PressSmith machine
• Smith Machine Floor PressSmith machine

No equipment

• Push UpBodyweight

Make it harder

• Smith Machine Guillotine PressSmith machine
• Bench PressBarbell
• Floor PressBarbell
• Guillotine PressBarbell

Similar exercises

• Plate Loaded Chest PressMachine

Frequently asked questions

What muscles does the Seated Chest Press Machine (Neutral Grip) work?

Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.

Is the Seated Chest Press Machine (Neutral Grip) good for beginners?

Yes. The Seated Chest Press Machine (Neutral Grip) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Seated Chest Press Machine (Neutral Grip)?

For example the Converging Chest Press, Hammer Strength Chest Press and Machine Chest Press. They train mostly the same muscles.

How do you make the Seated Chest Press Machine (Neutral Grip) 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.

Join the waitlist