Chest · Compound Exercise
Machine Chest Press
The Machine Chest Press is a compound exercise that primarily trains the Chest, with help from the Triceps. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Machine
Beginner
Muscles worked
Chest — primary
Triceps — assist
How to perform the Machine Chest Press
1
Set up
Adjust seat so handles align with mid-chest.
2
Execute
Press to near-lockout — don't slam the joints.
3
Form check
Control the return; full range, no bouncing.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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