How to do the Machine Chest Press
Step by step
- Set the seat so the handles line up with your mid-chest, and sit with your back on the pad.
- Grip the handles and keep your shoulder blades back against the pad.
- Press the handles forward until your arms are straight but not locked hard.
- Keep your wrists straight and elbows moving at a comfortable angle.
- Return the handles slowly to your chest under control.
The thing people get wrong
Keep your back and shoulders against the pad instead of shrugging forward as you press. Control the return rather than letting it slam.
Coaching cue
Keep your elbows a touch below shoulder height as you press.
Make it easier or harder
- Harder: Pause one second with the handles at your chest each rep.
Muscles worked
- Primary: Chest, Triceps
- Secondary: Front delts
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.