Machine Chest Press

How to Perform

1. Adjust seat so handles are at mid-chest height
2. Grip handles and press forward to full extension
3. Squeeze your chest at full lockout
4. Return with control, feeling the stretch across your pecs

Tips

• Adjust the seat height so the handles align with your mid-chest — too high overloads your shoulders
• No machine? Push-ups or dumbbell bench press are free-weight alternatives that hit the same muscles
• Use a 2-1-2 tempo (2 seconds press, 1 second squeeze, 2 seconds return) for maximum time under tension
• Beginners often let the weight stack slam back — control the return to keep tension on the chest
• Focus on squeezing your pecs together at full extension rather than just pushing with your arms