Equipment
The seated chest press trains the same muscles as the bench press, the chest, front shoulders and triceps, on a guided path, so you can push hard without a spotter.
Written by the GymStreak coaching teamUpdated
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You sit upright with your back against a pad and press handles forward from chest level. The machine controls the path and the weight stack changes in small steps, making it a good starting point for beginners and a useful high-rep option for experienced lifters.
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Set the seat so the handles line up with the middle of your chest. Keep your shoulder blades pulled back against the pad, press until your arms are nearly straight, and let the handles come back until you feel a stretch across your chest without your shoulders rolling forward. Some machines have a foot lever that helps you get the handles into position.
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Use the chest press as your main press while you learn the movement, or after free-weight presses to add volume safely. Pair it with a fly for a complete chest workout.
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