Chest Press Machine

The guided path removes the stability component: you get closer to failure with less risk and less technical fatigue. Excellent for accumulating chest volume or as a beginner's first press.

• Compound
• Machine
• Beginner

How to do it

• Set the seat so the handles are at mid-chest height
• Shoulder blades back and down against the pad
• Press until your elbows are almost extended
• Return slowly into a good chest stretch

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Press for 1 s, squeeze, return for 2–3 s into the stretch

Common mistakes

• Not adjusting the seat height (handle off the chest line)
• A partial range with no stretch
• Shrugging your shoulders as you press

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Shoulders

Alternatives

• Bench press
• Dumbbell Bench Press