Watch the video below to see a demonstration of proper form and technique for the machine chest press exercise. You can also check out some more chest exercise videos or find exercises for other muscle groups.

Instructions for Machine Chest Press

To perform a set of machine chest press:

  1. Starting Position

    Set the chair height so the handles are in line with your chest when seated. Sit with your trunk in a neutral position and the feet on the floor in a stable and comfortable position.

  2. Concentric (Pressing) Motion

    While gripping the handles tightly and keeping your elbows in line with your hands, press outwards until the elbows are fully extended. Remember to breathe normally and maintain full body tension throughout the entire movement.

  3. Bottom Position

    Pause at the bottom position for a 1sec count while maintaining full body tension.

  4. Eccentric (Return) Motion

    While gripping the handles tightly, bring your hands back to the starting position in a controlled manner. Remember to breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of machine chest press repetitions before releasing the handles.

This completes one set of machine chest press.