Machine Chest Press
Chest work on rails — perfect for learning the press or finishing after free weights.
Chest, TricepsChest Press MachineBeginner
Setup
- Seat set so handles line up with mid-chest.
- Back and head on the pad, feet planted.
How To Do It
- Press to a full-arm finish without locking hard.
- Return slow until you feel a chest stretch.
- Keep the shoulder blades pinned the whole set.
Breathing
Exhale pressing, inhale returning.
Common Mistakes
- Seat too low — handles at shoulder height grind the joint; mid-chest.
- Half returns — ride it back to the stretch.
Coach Sam's cue: Pin the blades, push the handles to the horizon.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.