Chest Press-Machine
(Push Movement)
Primary Muscles
Chest (Pectorals), Shoulders (Anterior Delts), Triceps,Core
Equipment
Flat Chest Press Machine
Level
Beginner, Intermediate
Sets & Reps
2-4 Sets 6-15 Reps
Coaching Cues
- Adjust the seat so the handles are level with mid‑chest.
- Keep your shoulder blades pulled back and down against the pad.
- Plant your feet firmly and brace your core.
- Press the handles straight forward, keeping wrists stacked over elbows.
- Avoid locking out aggressively — finish with a soft elbow bend.
- Control the return, letting elbows come slightly behind the torso.
- Keep your chest lifted and avoid shrugging your shoulders.
Common Mistakes
- Leaning the torso forward.
- Overstriding and losing balance.
- Knee caving inward.
- Pushing off the toes instead of the heel.
- Rushing the movement and wobbling.
Modifications
- Reverse Lunge (easier on knees)
- Split Squat (more stability)
- TRX‑Assisted Lunge
- Short‑Step Walking Lunge (beginner friendly)