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Illustration of the Machine Chest Press: Set the handles level with your nipples, press without shrugging.
compound · Horizontal Push

Machine Chest Press

Machine Chest Press is a compound horizontal push movement for chest, using Chest Press Machine. It also works triceps and front delts. 3 sets of 10-12, 2 min rest.

Primary muscle
Chest
Equipment
Chest Press Machine
Difficulty
Beginner
Sets and reps
3 × 10-12
Rest
90s
Force
push

How to do it

  1. 1
    Set up

    Seat height so the handles sit at mid-chest, back flat against the pad.

  2. 2
    The cue that matters

    Set the handles level with your nipples, press without shrugging.

  3. 3
    Work it

    3 sets of 10-12, resting about 2 minute between them.

Muscles worked

Chest does most of the work. Triceps and front delts take the rest.

Chest exercisestricepsfront delts