Machine Chest Press

Technique

Setup

Adjust the seat so the handles line up with the middle of your chest. Sit with your back flat against the pad, feet planted, and shoulder blades squeezed back and down.

Movement

Press the handles forward until your arms are straight without slamming your elbows into lockout. Return slowly until you feel a stretch across your chest, keeping your shoulder blades pinned.

Form Tip

Set the seat height before you load it. Handles that sit too high push the press into your shoulders; mid-chest keeps it in your pecs.

Increase Difficulty

Pause for 1 second at the stretch, or slow the return to 3 seconds.

Decrease Difficulty

Use a lighter stack, or shorten the range at the stretch.