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Chest Press Machine

The chest press machine is a fantastic option if you're looking to build strength and muscle mass in your upper body. It offers stability and controlled movement, making it incredibly beginner-friendly. It mimics the traditional bench press but lowers the risk by guiding your motion, which helps you maintain proper form.

Incorporating the chest press machine can help you develop a balanced upper body and enhance your pressing power. It can also improve overall muscle definition. This guide will cover the proper technique to maximize your results.

How To Do

  1. Sit on the chest press machine and adjust the seat height so the handles are at your chest level. Your feet should be firmly on the floor.
  2. Insert the pin into the weight stack to choose an appropriate weight. 
  3. Grasp the handles firmly. You can use vertical or horizontal handles depending on your grip preference and body size. 
  4. Inhale and tighten your abdominal muscles to stabilize your body throughout the movement.
  5. Slowly push the handles forward until your arms are fully extended but your elbows are not locked out. 
  6. Hold the extended position for a second and squeeze your chest muscles to maximize the contraction.
  7. Exhale and slowly bring the handles back to the starting position. Allow your elbows to bend and your chest to stretch and open.

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Tips From Expert

  • Ensure the handles are not set up too far back. This is to avoid overstretching your anterior deltoid muscles, or front shoulder muscles. 
  • Press your back firmly against the back of the seat.
  • Keep your shoulders back and down, and avoid tensing your traps.
  • Avoid locking out your elbows when you extend. This will ensure the tension is on the muscles rather than the joints.
  • Perform each rep slowly, controlling it to ensure muscle engagement.
  • Start with a manageable weight and increase gradually to prevent unnecessary strain.

Optimal Sets and Reps

The table below allows you to find your ideal sets and reps for your training goal.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–20
Power Training 3–5 1–5
Optimal Sets & Reps of Chest Press Machine

How to Put in Your Workout Split

The chest press machine is a popular piece of equipment in many workout routines. This is due to its ease of setup and use. Integrating this exercise into your routine can enhance your chest development, improve upper body strength, and support other pressing movements.

  • Upper/Lower Split — Add the chest press machine to your upper body days, and pair it with push presses and lat pulldowns.
  • Push/Pull/Legs Split — Include it on push days, combining it with other chest, shoulder, and tricep exercises. Examples include dumbbell chest flys and cable crossovers.
  • Total Body Workout — Incorporate it into your full-body routine as a key exercise for chest development.

To work out training intensity, use your one repetition maximum (1RM). This is the maximum amount of weight you can lift for one repetition with good form.

  • Strength Training — 80%–100% of your 1RM.
  • Hypertrophy Training — 60%–80% of your 1RM.
  • Endurance Training — 40–60% of your 1RM.
  • Power Training — 80%–100% of your 1RM.

Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Clavicular Heads

Your clavicular head is also known as your upper chest. It primarily functions to flex and adduct your arm, or bring it up and across your body.

Your clavicular head functions to press the weight in front of you during the pressing phase. It also helps to stabilize your shoulders as your arms come in front of your body.

When using a seated chest press machine, the clavicular head shows a muscle activation rate of approximately 30% MVIC. This is known as medium voluntary isometric contraction which shows us how hard a muscle is working.

Sternal Heads 

Your sternal head, or middle chest, primarily functions to horizontally adduct your arm, bringing it across your body.

During the pressing phase, the sternal head helps push the weight forward and plays a key role in pressing movements. It shows higher activation at a 0-degree bench inclination compared to other angles.

When using a seated chest press machine, the sternal head displays a muscle activation rate of approximately 28% MVIC. This indicates significant muscle engagement and effort.

As a primary mover, the sternal head receives substantial muscle and strength-building stimulus.

Abdominal Heads

Your abdominal head is also known as your lower chest. It primarily functions to extend and adduct your arm downward.

Your abdominal head helps push the weight down and forward during the pressing phase. It also stabilizes the shoulder joint. In the same study, the abdominal head has a muscle activation rate of approximately 26% MVIC.

Your abdominal head contributes to overall chest development and strength. Engagement varies with handle position and press angle. For better targeting, consider adding decline presses or dips to your routine.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Anterior Deltoid

Muscles located at the front of your shoulder region

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Anterior Deltoid 

The anterior deltoids are located at the front of your shoulders. They primarily function to bring your arms above and in front of your body.

During the seated chest press machine movement, the anterior deltoids assist in pushing the weight forward and stabilize the shoulder joint. 

The anterior deltoids show increased activation at steeper angles, though they are secondary to the pectoral muscles in this exercise. 

Serratus Anterior 

The serratus anterior is located along the side of your rib cage. It functions to protract and stabilize the scapula. 

During the chest press machine exercise, the serratus anterior helps stabilize the shoulder blade. It assists in the smooth movement of the pressing phase. Its role is crucial for proper shoulder mechanics and stability.

Triceps Lateral Heads

The triceps lateral head is located on the outer part of your upper arm. It originates from the humerus, or upper arm, and inserts into the ulna, or forearm. It primarily functions to extend the elbow joint. 

During the seated chest press machine exercise, the triceps lateral head assists in extending your arms during the press. It’s more involved during the second part of the press as you perform the lockout.

While the chest press machine mainly targets the chest, the triceps lateral head also gets a significant workout. 

Triceps Medial Heads

The triceps medial head is situated on the inner part of your upper arm. It also extends the elbow joint.

When using the chest press machine, the triceps medial head works alongside the other two tricep heads to lockout the arms as you press the weight. It aids in controlling the weight and stabilizing the elbow joint.

Triceps Long Heads 

The triceps long head is located on the back of your upper arm. It originates from the scapula, or shoulder blade, and is inserted into the ulna. Because of this, it functions to extend the elbow and stabilize shoulder movement.

During the chest press machine exercise, the triceps long head aids in elbow extension and shoulder stabilization. It works with the other triceps heads and also keeps the shoulders stable as you press the weight in front.

Equipment

Chest Press Machine

Chest Press Machine

This piece of equipment is great for targeting your chest, shoulders, and triceps. Ensure you squeeze your chest at the top of the movement.

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Chest Fly Machine

Smith Machine Bench Press

Incline Dumbbell Bench Press

Push-Up

Doorway Chest Stretch

Who Should Do?

Beginners

If you’re just starting out, the chest press machine can be great for you. Its guided motion helps you maintain proper form and reduces the risk of injury. This is perfect for beginners in strength training. 

The chest press machine offers a stable platform to build up your chest, shoulders, and triceps strength, setting you up for more advanced exercises. With the fixed movement path, it also has a very small learning curve. 

People Seeking Hypertrophy Or Endurance

Muscular hypertrophy and endurance require a systematic approach that balances volume, intensity, and frequency. As part of this, training volume has been proven as a main determinant of hypertrophy.

The chest press machine is easy to use and overload in small increments, making it an excellent tool for targeted training. Alongside this, it’s great for drop sets which involve dropping the weight with no rest in between sets. This allows a larger amount of volume in a smaller period.

Who Should Not Do?

Power Or Strength Athletes

For power or strength athletes, the chest press machine may not be ideal. Traditional free-weight exercises, such as the bench press, are generally more effective for developing maximal strength and power. These free-weight exercises offer a greater range of motion and engage stabilizer muscles, which are essential for peak performance.

The chest press machine’s fixed movement pattern does not activate stabilizers as effectively, which can limit functional muscle development. Strength and power athletes rely on free-weight moves that challenge their stabilizers and mimic competition demands.

The chest press machine can be included in your training routine. However, it may not provide the specific movement patterns needed for optimal training adaptations.

People With Muscular Imbalances

Dumbbells are a better choice for those dealing with muscular imbalances between different sides of the body. Using dumbbells allows each arm to work unilaterally, helping to correct these. This approach makes it easier to identify and address the issues. 

In contrast, the fixed path of the chest press machine and its bilateral nature may cause one side of your body to compensate. This can lead to uneven muscle development. The machine’s fixed movement pattern does not provide the flexibility needed to correct these imbalances effectively.

Individuals With Unresolved Shoulder And Chest Injuries

If you have unresolved shoulder or chest injuries, the chest press machine should be approached with caution. With chronic conditions that limit the range of motion, the large amount of shoulder flexion may cause pain and injury.

While it can be a part of a rehabilitation program, it’s crucial to use it only after you’ve completed physiotherapy and received specific clearance. 

Benefits Of The Chest Press Machine

Builds Strength And Size In The Chest

The chest press machine is excellent for developing chest strength and size. Effective muscle growth requires an adequate resistance training stimulus and volume. This machine targets all three heads of the pectoralis major through a compound movement, offering stimulus and volume.

Additionally, the chest press machine eliminates the need for stabilizer muscles. This makes it easier to perform and concentrate on maximizing your workout. 

*Expert tip: As you press the weight, focus on contracting your chest muscles. Thinking about the primary movers helps to develop a better mind-muscle connection. This can improve muscle growth.

Aids In Daily Activities And Sports

Incorporating the chest press machine into your routine can make a huge difference in your daily life and sports performance. Strengthening your chest can improve your ability to push, lift, and carry things, making everyday tasks easier. Examples include pushing a door open or pushing a heavy item across the floor.

Alongside daily activities, the chest press machine can enhance performance in many sporting movements. Examples include fending off a player in rugby or hitting a tennis ball. With regular performance, the chest press machine can help strengthen the primary movers and improve performance.

Enhances Mobility 

One of the chest press machine’s underrated benefits is its ability to enhance mobility. The exercise requires a large degree of shoulder flexion and adduction. This builds strength and improves the range of motion in your chest, shoulders, and arms. 

Additionally, the range of motion can be adjusted to suit individual needs and can be increased gradually as they become more flexible in their joints. 

Progressive resistance training, such as using a chest press machine, has been shown to significantly improve mobility and range of motion.

Frequently Asked Questions

Is a chest press machine effective?

Yes, a chest press machine is effective for building strength and muscle in the chest, shoulders, and triceps. It provides a controlled motion, ideal for isolating the chest muscles. Alongside this, it’s suitable for beginners and experienced users.

What is the function of the chest press machine?

The chest press machine targets and strengthens the pectoral muscles, deltoids, and triceps by simulating the bench press motion. This allows users to push a weighted lever away from their body in a controlled manner.

How to properly use the chest press machine?

Adjust the seat height and sit with your back against the pad. Grip the handles, press away from your chest, and return slowly. Maintain proper form by avoiding locked elbows and arching your back.

What does a chest press do?

The chest press primarily strengthens and builds the pectoral muscles. It also engages the deltoids and triceps, enhancing upper body strength, muscle mass, and pushing movements.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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