Machine chest press
Chest . Triceps . Front delts
Press the handles forward, control them back to the chest.
Use in a programExercise profile
Best forMuscle growthStrengthGeneral fitness
Effectiveness★★★★☆ 4/5
EquipmentMachine
Also worksTriceps, Front delts
Recommended3-4 sets x 8-12 reps, rest 90-120 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A guided chest press that is easy to learn and load safely.
- Setup
- Adjust the seat so the handles line up with mid-chest.
- Common mistakes
- Setting the seat too high or too low for the chest line.
- Easier
- Reduce the weight and use a comfortable range.
- Harder
- Increase the load or slow the return phase.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s