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BeginnerChestMachineCompound

Seated Chest Press Machine

A machine-based chest press that provides a fixed path of motion, ideal for building chest mass with controlled form.

Seated Chest Press Machine demonstration

Visual demonstration — Seated Chest Press Machine

Muscles Worked

Pectoralis Major (Primary)Anterior DeltoidTriceps

Step-by-Step Instructions

  1. 1Adjust the seat height so handles are at chest level
  2. 2Sit back firmly against the pad with feet flat on the floor
  3. 3Grip the handles with a full overhand grip
  4. 4Press forward until arms are almost fully extended
  5. 5Slowly return to the starting position with control

Training Recommendations

Strength
Sets4-5
Reps4-6
Rest2-3 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • Keep your back flat against the pad throughout
  • Avoid locking out elbows at full extension
  • Exhale during the pressing phase

Common Mistakes to Avoid

  • Flaring elbows too wide
  • Arching the back off the pad
  • Using momentum instead of muscle control

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