Chest Press Machine · Chest
Machine Chest Press is the chest press machine exercise for the chest in the GymStreak library: a compound movement, all beginner level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The main chest muscle is the pectoralis major. It has an upper (clavicular) portion that attaches to the collarbone and a larger lower (sternocostal) portion that attaches to the breastbone and ribs. Together they bring the upper arm across the body, press it forward and rotate it inward. The smaller pectoralis minor sits underneath and helps move the shoulder blade. Presses also work the front of the shoulders and the triceps.
02
On the chest press machine, line the handles up with mid-chest, keep your shoulder blades against the pad and control the return. 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.
03
Start with one pressing movement you can load progressively, such as a barbell or dumbbell bench press or push-ups, then add a fly or an incline variation. If you train at home, push-up variations (incline, decline, diamond, wide) let you change the angle and difficulty without equipment.
BeginnerIntermediateAdvanced
Free GymStreak calculators that go with chest training.
Guides from the GymStreak blog on this topic.
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