Smart Workout Diary

Machine Seated Chest Press

The machine seated chest press is a resistance exercise performed while seated and pushing the machine handles away from the chest. It primarily trains the chest, with assistance from the triceps and front shoulders. It supports upper-body pushing strength and is commonly used for controlled chest training.

Demonstration

Demonstration: Machine Seated Chest Press

Instructions

  1. Adjust the seat so the handles are level with the middle of your chest.
  2. Sit upright with your back against the pad and place both feet firmly on the floor.
  3. Grip the handles and keep your wrists neutral, with your shoulders relaxed rather than shrugged.
  4. Press the handles forward smoothly until your arms are nearly straight without forcefully locking the elbows.
  5. Return the handles under control until you reach a comfortable stretch in the chest, then repeat.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Movement Patterns
Horizontal Push
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Choose a seat position that lets the handles travel comfortably in line with your chest.
  2. Keep your back in contact with the pad instead of leaning forward to finish the press.
  3. Use a controlled return and avoid letting the weight stack drop between repetitions.
  4. Exhale as you press and inhale as you return the handles.
Exercise library