Skip to main content
  1. Home
  2. Health & Fitness

How to use a chest press machine: Your expert guide

There are a few ways to use a chest press machine, but we’re going to focus on the seated chest press

By
man squinting as he uses a chest press machine
Canva Pro

Having a chiseled chest isn’t just about aesthetics — but that’s definitely a bonus — it’s about strength, stability, and honestly, just feeling good. If you’re tired of watching your bench press numbers stagnate, or you’re struggling with those last few pushups, it might be time to switch things up and hop on a chest press machine.

This guide breaks down everything you need to know about the chest press machine, from nailing the perfect form to mastering advanced variations that’ll have your chest begging for mercy (in a good way, of course).

Recommended Videos

What is a chest press machine?

Man using a chest press from behind
Syda Productions / Canva Pro

“A chest press machine is a piece of gym equipment designed to target the chest muscles, specifically the pectorals,” Chris Pruitt, certified personal trainer and CEO of WorkoutHealthy.com, told The Manual. “It simulates the motion of a bench press while providing guided motion, making it easier for users to maintain proper form.”

Related

Using a chest press machine is like having a personal trainer guiding your every rep, helping you hit those chest muscles without any danger of face-planting into a stack of weights.

What muscles do chest press machines work?

The chest press machine works the pectorals (chest), deltoids (shoulders), and triceps (back of the arms).

Is the chest press machine effective?

Yes! We wouldn’t recommend using it as your sole chest-building exercise, but the chest press machine definitely makes for a good add-on to any well-rounded strength training routine.

“The chest press machine is a great way to introduce proper form and technique with the support of the seat,” Nico Gonzalez, certified trainer, Balanced Body Educator, and Global Movement Trainer & Educator, told The Manual. “Performing chest presses upright can help those who cannot be on their back supine.”

What is the best form for chest press machines?

Good form is important no matter what exercise you’re doing. Even though the chest press machine does offer more stability than a bench press, you’ll still want to focus on keeping your core engaged, shoulders back, and chest up.

“Look for a machine that allows the handles to freely move slightly up/down and in/out,” Gonzalez said. “This will allow for more customization for your body frame. Also, look for a machine that can easily adjust the seat.”

Is the chest press the same as a bench press?

While the chest press machine might feel like a bench press, they’re not the same exercise.

“The chest press machine provides a guided motion, whereas the bench press requires more stabilization and engages additional muscle groups due to its free-weight nature,” Pruitt explained.

Which is better? That depends on your goals and experience level. The chest press machine is a great starting point for beginners or bodybuilders who want to focus specifically on the chest muscles. The bench press offers more overall muscle engagement and functional strength, but it also demands more technique and control.

Incorporating both exercises into your routine can give you the best of both worlds: A well-rounded chest workout that hits those muscles from all angles.

The seated chest press: A step-by-step guide

Man using a chest press machine
Prostock-studio / Canva Pro

There are a few ways to use a chest press machine, but we’re going to focus on the seated chest press.

Here’s a step-by-step guide provided by Pruitt:

  1. Setup: Adjust the seat height so that the handles are at chest level.
  2. Grip: Grasp the handles with a firm grip, keeping your back flat against the pad.
  3. Execution: Push the handles forward until your arms are fully extended, but do not lock your elbows.
  4. Return: Slowly bring the handles back to the starting position without letting the weights touch the stack.

If you’re unsure where to start, aim for 3 sets of 8 to 12 reps with a moderate weight — this is a safe bet. The key is to maintain proper form throughout the exercise.

According to Pruitt, common mistakes to avoid include:

  • Incorrect seat height (make sure those handles line up with your mid-chest)
  • Locking out your elbows (keep a slight bend to maintain tension on those pecs)
  • Ego lifting (start light and gradually increase)
  • Rushing through reps (slow and controlled is the way to go).

Remember, it’s not about how much weight you can move, it’s about how well you move the weight.

Note: If you’re new to weightlifting or have any pre-existing injuries, chat with a trainer or doctor before you hop on a machine. They’ll help you figure out the right weight and form to avoid injuries and get the most out of your workout.

What are the benefits of a seated chest press?

According to Pruitt, this machine effectively targets and strengthens the chest muscles (pectoralis major and minor) while also engaging the shoulders and triceps. This translates to a stronger, more defined chest and improved upper body pushing power.

For those new to weightlifting or recovering from an injury, the chest press machine provides a safer, more controlled environment compared to free weights like the bench press.

Common variations of the seated chest press

Man doing a chest press
Ivan Nadaski / Getty Images

If you’re an advanced lifter or just want to try something different (once you’ve got the basics down), there are a few chest press machine variations you can experiment with:

  • Incline chest press: By adjusting the machine to an incline angle, you’ll shift the focus upward, hitting those hard-to-reach upper pec fibers and creating a more chiseled look.
  • Decline chest press: Set the machine to a decline angle to emphasize the lower portion of your chest.
  • Single-arm chest press: This variation isn’t just for show (although it does look pretty cool). Working one side at a time challenges your stability and core strength while allowing you to focus on any imbalances between your left and right pecs.

Additional tips to keep in mind

Here are a few safety tips to follow when using a chest press machine:

  • Warm up: Get those muscles warm and limber with a few minutes of light cardio and dynamic stretches before hitting the machine.
  • Leave your ego at the door: It’s better to use a weight you can control than risk injury by trying to lift too much. “Remember that your bone structure is different than the person next to you, especially when it comes to your spine,” Gonzalez cautioned. “Work in a range that is comfortable and without pain.”
  • Listen to your body: Stop and adjust your form or weight if something doesn’t feel quite right.
  • Consider using a spotter: If you’re lifting heavy, having a spotter nearby can help you safely complete those last few reps.

Editors’ Recommendations

Topics
Tabitha Britt
Tabitha Britt
Freelance Writer
Tabitha Britt is a freelance writer, editor, SEO & content strategist.
Plogging is a new fitness trend that’s good for your health and the environment
Not every fitness trend is worth trying, but plogging could help improve your local community.
Man jogging on pavement

Some of the best fitness trends are those that involve the great outdoors or a sense of community. Lately, another trend that’s been gaining momentum is plogging, and it turns out, it’s good for the environment as well as your health and fitness. It’s a simple concept that could make a big difference if enough people give it a try. When a fitness trend benefits your health, environment, and local communities, we at The Manual want to know about it. Here’s the down low on plogging.
What is plogging?

Plogging is an exercise and fitness trend where friends, family, co-workers, individuals, and entire communities take part. The idea is to go jogging while picking up trash to help clean up your town, city, or neighborhood. People take sanitary precautions by wearing gloves and carrying hand sanitizer and bags to put the trash in.
What are the benefits?

Read more
What exercise burns the most calories? Here’s your guide to calorie-torching workouts
Which type of workout torches the most calories per hour?
-man shirtless muscles flexing abs arms

We all prefer different types and intensities of exercise, from swimming and cycling to high-intensity interval training and yoga. Maybe running through a wooded trail or the concrete city streets is your thing, or maybe you prefer pumping serious iron at your local gym or home gym. You might be a yogi who enjoys a range of practices or an avid swimmer gliding through laps. If you’re trying to lose weight or achieve a particular fitness goal, trying certain types of exercise helps you ramp up the calorie burning. Let’s look at how calorie-burning contributes to weight loss and what exercise burns the most calories. 
How does calorie burning contribute to weight loss?

Calories are units of energy you take in from your food and drink. You can track your calories, how many you’re taking in, and how many you’re burning with the help of certain apps and wearables. Counting calories is a popular method based on the CICO or ‘calories in, calories out’ model.

Read more
What does your walking pace have to do with your risk of dementia? New research
How important is your walking speed when it comes to your brain health?
Man jogging brisk walking outdoors in nature

Walking has been shown to boost your immune system, mood, and more. People like to walk at different times of the day with varying speeds, distances, and terrains. Maybe you prefer a brisk stroll through the city center or a longer, slower hike on a nature trail. It turns out your walking pace could say a lot about your brain health and overall health. Researchers explored the association between a slowing gait or walking pace and the risk of dementia and cognitive decline. Here’s what to know about the research.
The study

In a study published in JAMA, researchers studied almost 17,000 healthy American and Australian adults over age 65 for a seven-year period. Study participants took cognitive tests every two years that assessed memory, processing speed, verbal fluency, and overall cognitive decline. They also measured their ability to walk at least 3 meters or roughly 10 feet. The researchers averaged the results to determine the individual’s usual walking speed.
The study results

Read more