Chest
Seated Chest Press Machine (Wide Grip)
The Seated Chest Press Machine (Wide Grip) is a strength exercise on a machine for your chest. Share of the load in the Zulta muscle model: mid chest 39%, lower chest 15% and front delts 15%.
How to do it
- Adjust the seat so the horizontal handles line up with the middle of your chest.
- Sit with your back flat on the pad and grip the outer ends of the handles, wider than your shoulders.
- Set your shoulder blades back and down against the pad.
- Press the handles forward until your arms are straight.
- Return slowly until you feel a stretch across your chest.
Tips
- The wide grip puts more of the load on the chest and less on the triceps.
- Keep the shoulders pinned back at the stretched position.
Common mistakes
- Letting the shoulders roll forward at the bottom.
- Gripping so wide that the elbows sit behind the torso at the start.
- Bouncing out of the stretched position.
Muscles worked by the Seated Chest Press Machine (Wide Grip)
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 wide grip shortens elbow range and puts more of the work on horizontal adduction. 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.
Seated Chest Press Machine (Wide Grip) alternatives
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No equipment
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Frequently asked questions
What muscles does the Seated Chest Press Machine (Wide Grip) work?
Mainly the mid chest and lower chest. The front delts, upper chest and triceps (lateral head) assist.
Is the Seated Chest Press Machine (Wide Grip) good for beginners?
Yes. The Seated Chest Press Machine (Wide 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 (Wide Grip)?
For example the Iso-Lateral Wide Chest Press, Converging Chest Press and Hammer Strength Chest Press. They train mostly the same muscles.
How do you make the Seated Chest Press Machine (Wide Grip) harder?
Add weight or reps, or move on to the Wide Grip Bench Press and Smith Machine Guillotine 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)
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