How to do the machine chest press

Step by step

1. Select the appropriate load on the machine.
2. Adjust the seat height. The handles should be slightly below your lower chest when you sit down.
3. Sit down, grab the handles, bring your shoulders back, and engage your abs. Have your feet flat on the floor.
4. Take a breath and press until your arms extend fully. Exhale.
5. Bend your arms slowly as you breathe in.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the machine chest press

• 8-Week Upper Body Emphasis4 × 10
• 6-Week Shred3 × 12
• 6-Week Chest Focus3 × 12
• Arnold Split3 × 10

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.