How to Do Chest Press Machine

Chest Press Machine is a chest exercise using machine, listed as beginner in the A90 Training Club catalogue.

Also known as Machine Chest Press, Seated Chest Press.

Primary muscle

Chest

Equipment

Machine

Difficulty

Beginner

01 / Move with control

How to perform

How to do Chest Press Machine

  1. 01Adjust the seat height so the machine handles are aligned with the middle of the chest.
  2. 02Grasp the handles with a full grip and plant both feet firmly on the floor or footrests.
  3. 03Push the handles forward until the elbows are almost locked, focusing on the contraction of the pectoral muscles.
  4. 04Return the handles toward the chest slowly until a stretch is felt in the front of the shoulders.
  5. 05Exhale during the push and avoid letting the weight plates touch between repetitions.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Chest Press Machine

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the shoulders round forward at the end of the rep, pin the shoulder blades back against the seat throughout the press.

Same coaching engine used inside the A90 app

05 / FAQ

Chest Press Machine questions

What muscles does Chest Press Machine work?

Chest Press Machine is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Chest Press Machine correctly?

Adjust the seat height so the machine handles are aligned with the middle of the chest. Grasp the handles with a full grip and plant both feet firmly on the floor or footrests. Push the handles forward until the elbows are almost locked, focusing on the contraction of the pectoral muscles. Return the handles toward the chest slowly until a stretch is felt in the front of the shoulders. Exhale during the push and avoid letting the weight plates touch between repetitions.

What is the A90 coach tip for Chest Press Machine?

If the shoulders round forward at the end of the rep, pin the shoulder blades back against the seat throughout the press.

Is Chest Press Machine suitable for beginners?

Chest Press Machine is rated beginner in the A90 Training Club catalogue.

What equipment do you need for Chest Press Machine?

Chest Press Machine uses machine.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes chest press machine into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime