Chest press on machine

Exercise overview

Primary muscle group: Chest

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 40

Average per rep (lbs)*: 89

Description: Adjust the seat of the chest press machine so that the handles are at your chest height. Sit down with your back pressed firmly against the backrest. Grasp the handles with an overhand grip. Plant your feet firmly on the ground to stabilize your body. Exhale as you press the handles outwards until your arms are fully extended. Inhale as you slowly bring the handles back to the starting position until you feel a slight stretch in your chest. Repeat the motion for the desired number of repetitions.

Exercise ID: 00056

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Adjust the Seat Height: Make sure the seat is adjusted so that the handles of the machine align with the middle of your chest. This positioning helps target the chest muscles more effectively.
Proper Hand Placement: Grip the handles with your palms facing forward and thumbs wrapped around the handles. Ensure your wrists remain straight to avoid strain or injury.
Chest Engagement: As you press the handles forward, focus on activating your chest muscles. Avoid letting your shoulders and triceps take over the movement.
Control the Movement: Use a slow and controlled motion throughout the exercise. Avoid jerking or using momentum, as this reduces the effectiveness and can increase the risk of injury.
Full Range of Motion: Push the handles out until your arms are almost fully extended but not locked out. Return to the starting position slowly, allowing a full stretch of the pecs. This full range of motion ensures maximum engagement and muscle development.
Breathe Properly: Exhale as you press the weight forward and inhale as you bring the handles back to the starting position. Proper breathing supports better performance and muscle oxygenation.
Keep Your Back and Shoulders Supported: Sit back with your spine firmly against the back pad and keep your shoulders down and back throughout the exercise. This posture helps to isolate the chest muscles and prevents shoulder strain.
Start with Appropriate Weight: Begin with a weight that allows you to perform the exercise with proper form. Gradually increase the weight as your strength improves, avoiding overloading which can compromise technique and increase injury risk.
Consistent Tempo: Maintain a consistent tempo throughout your sets. A good guideline is to push for 1-2 seconds and take 2-3 seconds to return to the starting position.
Warm-Up Beforehand: Ensure you warm up your chest muscles with some light cardio and dynamic stretches before starting the machine chest press. This prepares your muscles for the workout and reduces the likelihood of injury.

Exercise overview

Exercise tips and tricks

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