Machine chest press

A controlled strength exercise for chest, triceps and front shoulders. Learn the setup with light resistance before increasing the load.

By DailyHomeFit team · Written guide · Animation not yet available

Step-by-step instructions

1. Ask staff to adjust the seat so the handles sit around mid-chest. Set a light load and keep your back supported.
2. Press the handles forward smoothly, keeping wrists in line with forearms and feet planted.
3. Return slowly without letting the weight stack slam. Machine designs differ; follow the equipment instructions.

Muscles involved

Chest, triceps and front shoulders.

Common mistake to avoid

Avoid reaching the shoulders forward or locking the elbows forcefully.

Before adding this to a session

This guide explains one exercise; it is not a complete training plan. Ask gym staff to check unfamiliar equipment and demonstrate its safety mechanisms. Begin with a load you can move steadily, breathe throughout the movement and leave recovery time between demanding sessions for the same muscles. Stop for pain or dizziness. Seek individual advice if a medical condition or injury affects your exercise.

Sources and further guidance

• Mayo Clinic: strength-training technique and demonstrations
• Healthdirect: equipment, technique and starting gradually

Related gym exercises

• Dumbbell chest press
• Incline dumbbell press
• Cable chest fly
• Push-up

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