Chest Press (Machine)
Complete guide to Chest Press (Machine). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Chest Press (Machine)
Add the appropriate amount of weight and adjust the seat so the handles are at chest height.
Sit down, plant your feet on the floor, and grab the handles.
Retract your shoulder blades, engage your abs, and take a breath.
Press the handles forward until your arms are fully extended, squeezing your chest at the top and exhale.
Slowly bring the handles back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |