Chest Press Machine: Benefits, Muscles Worked, and More

The chest press machine is the perfect exercise for novices and lifters seeking greater volume in their push day workout.

With a low joint impact, excellent recruitment of the chest and generally forgiving movement pattern, the chest press is a veritable inclusion into practically any upper body workout. 

In this article, we will be discussing not only how to take advantage of the chest press’ many benefits, but also how to perform it as optimally as possible - as well as a few common mistakes you may be making.

What is the Chest Press Machine?

The machine chest press is a compound pushing exercise performed so as to target the triceps, anterior deltoids and the pectoral muscles in a safe and effective manner.

The chest press machine itself is a type of resistance machine with two distinct handles placed around chest-height as the user sits behind them. The machine will either come with its own set of weight blocks attached to a pulley system, or otherwise require the lifter to place weight plates along the handles to increase the resistance involved.

In practice, using a chest press machine is much like performing a barbell bench press, only in a seated upright position and each arm working independently of the other.

Should You Use the Chest Press Machine?

The chest press machine is considerably safer and less complex than most other upper body compound exercises. It is excellent for novices or those who wish to avoid using free weights.

Even if you are already quite experienced, the chest press can be quite effective as a method of maximizing chest and tricep training volume alongside the barbell bench press, overhead press or weighted dip.

However, like other pushing exercises, the chest press should be avoided if you have a history of shoulder, wrist or elbow injuries. Consult a medical professional prior to doing so.

How to Use the Chest Press Machine

To perform a repetition of the machine chest press, the lifter will first seat themselves within the machine, hands slightly wider than shoulder-width apart along the handles. 

The machine itself should be adjusted so that the handles are at the same elevation as the middle of the chest, and that the feet are securely kept atop the ground for greater stability.

With the machine now correctly adjusted, the lifter pins their shoulder blades against the bench, angles their elbows lower than parallel to the shoulders and tucks their chin into their neck. They are now properly situated to perform a set of chest press repetitions.

To do so, the lifter drives through their palms and pushes the handles away from their torso. Depending on the machine, this may be immediately forwards or at an angle diagonal to the torso.

Once the arms are locked out and the maximum range of motion has been achieved, the lifter then completes the repetition simply by bending their arms and slowly returning the handles to their original position.

What Muscles are Worked by the Chest Press?

The chest press is a multi-joint exercise, thus necessitating multiple muscles be used in both a dynamic and static capacity. These muscles are grouped as “mobilizer” and “stabilizer” muscles respectively.

Mobilizer Muscles

The chest press will primarily target the pectoral muscles, the triceps brachii and the anterior head of the deltoids. 

The extent to which each individual mobilizer muscle is targeted will depend on the machine’s set-up and the lifter’s position. 

Generally, the higher the handles in relation to the chest, the more deltoid development and vice versa. Likewise, the closer the hands together, the more triceps recruitment is present.

Stabilizer Muscles

Although the chest press (like other machine exercises) is self-stabilizing and features very little isometric recruitment, the remaining medial and posterior heads of the deltoids are used to help stabilize the shoulder girdle and arms.

What are the Benefits of Using a Chest Press Machine?

The chest press is performed so as to achieve the following benefits.

Excellent for Building Chest, Triceps and Shoulder Mass

The main advantage to performing the chest press is quite simple; it builds muscle mass in a highly effective and reliable manner. This is especially the case in the chest and triceps, of which are usually worked harder than the deltoids during the movement pattern.

To induce the most muscular hypertrophy, performing the chest press in a volume range between 6-18 repetitions per set is ideal. Of course, this is based on the assumption that your diet is already geared towards muscle-building and that proper form is being followed.

Low-Impact and Novice Friendly

The chest press machine is quite low-impact and unlikely to result in injury unless grossly incorrect form is followed. This is on account of both the safety mechanisms built into the machine itself and the fact that it stabilizes and supports the weight without the direct exertion of the user.

With such benefits being characteristic of the chest press, it’s by no stretch of logic that we can see how it is perfect for novice weightlifters. The margin of error in regards to poor form is larger, and the movement itself can be used to teach novices the fundamentals of positioning, form and proper muscular contraction.

Furthermore, the seated variation of the chest press machine distributes the weight in a distinctly safer manner than is seen with the bench press or similar exercises. 

Because no weight is horizontally pressing down on the body, less pressure of the shoulders, elbows or wrists will be present.

Tallying these aspects up, we can see that the chest press is not only forgiving and a relatively safe movement, but one that can act as a safer substitute to other chest exercises in the right context.

Can be Adjusted to Target Different Sections of the Chest

While the standard chest press should be performed with the handles aligned with the middle of the chest, the exercise can be further modified to target the upper or lower sections of the pecs.

This is done by aligning the handles at a higher elevation (for the upper pecs and deltoids) or by seating the body higher so the handles are lower than the middle of the chest (for the lower pecs).

Greater Loading and Volume Capacity 

In comparison to movements like the weighted dip or barbell bench press, the chest machine allows for far greater loading or volume to be achieved. 

Of course, this is a benefit shared by nearly all other machine-based exercises, as they are often self-stabilizing and feature fixed movement paths - of which equate to less energy being “wasted” on muscular contraction other than the dynamic.

Advanced weightlifters have even been known to “pre-lift” one-rep maxes with the chest press so as to acclimate their body and mind to bench pressing said max. While we aren’t advising that you do this, it does indeed illustrate the flexibility of programming the chest press.

Fixed Bar Path, Unique Angle of Resistance and Self-Stabilizing

The majority of chest press machines will feature a fixed “bar” path when they are used. 

This simply means that the handles themselves will only move in a specific direction when the lifter is pressing them, unlike a barbell or dumbbells which can move in any direction if not controlled.

Not only does this allow for less energy to be spent on isometric muscular contraction, but it also eliminates many injury risks normally associated with pressing movements.

In addition to a fixed bar path, most chest press machines will utilize a diagonal angle of resistance relative to the lifter’s chest. 

Where the flat bench press is primarily horizontal and the overhead press is vertical, the chest press finds the middle ground between them - allowing for excellent recruitment of both the chest and shoulders.

Common Chest Press Mistakes to Avoid

Although the chest press is quite safe to perform, avoid the following mistakes in order to get the most out of it.

Incorrect Adjustment of Machine

While it is important to adjust the chest press so as to work with your own individual proportions, failing to adjust it correctly can lead to injuries or an ineffective exercise.

Ensure that the handles are aligned along the center of the chest, that the seat is low enough for your feet to touch the ground and that the hands are placed only slightly wider than shoulder-width apart at most.

Poor Range of Motion

Like all other exercises, failing to complete a full range of motion of the chest press will prevent certain muscles from being worked correctly. This is particularly an issue with the pectoral muscles, as the chest machine will not touch the handles to the chest and as such is harder to “bottom out” at the end of a repetition.

Ensure that the arms are fully extended at the apex of the movement, and that the handles begin and end the repetition as close to the torso as possible. Doing so will help target the correct muscles to the right intensity, and ensure a full range of motion is achieved.

Winged Scapula

Winging or protracting the scapula during a set of chest presses can lead to injury of the shoulder joint or other nearby structures. 

Although not as much of a risk as is the case with the bench press or dip, it is still best practice to retract the scapula and pin it against the bench behind your torso. Not only does this help prevent injury, but it will also provide a more stable and solid base to press against while performing the chest press.

If you’re having trouble getting your scapula in the right position, a good cue is to imagine pinching a small object between your shoulder blades before trapping them behind your back. 

Leaning the Torso Forwards

During a repetition of the chest press, leaning the torso forwards can lead to other issues in form occurring, such as a protracted scapula or excessive internal shoulder rotation. 

Regardless of what co-occurring issues are present, it is simply bad form to lean the torso forwards, and can even change which specific muscle groups are being recruited during the exercise.

Although some level of lower back arch is beneficial, aim to keep the upper back solidly against the bench at all times. Avoid jutting the head forwards or detaching the back from the bench. 

If you have trouble performing the chest press without doing so, it could be a sign that the machine is not adjusted to account for the length of your arms, or simply that too much weight is being used.

Alternatives to the Chest Press Machine

If the chest press isn’t intense enough for your liking, try these alternatives out.

Cable Flyes

Cable flyes are a chest isolation exercise that make use of a cable machine to fully work the pectorals through a large range of motion. 

They are ideal as an alternative to the chest press machine in situations where the pecs are not being worked to their fullest extent - or if fatigue in the deltoids or triceps is limiting total training volume.

Of course, because the cable fly is a low intensity isolation exercise, substituting the chest press with it will require some restructuring of your training program. Ensure that the triceps and deltoids are being worked to a similar extent as well.

Barbell Bench Press

The barbell bench press is the direct free weight counterpart to the chest press. It features significantly greater intensity, more complex form and greater benefits across the board.

If you wish to create a more functional physique, up the intensity of your workouts or otherwise maximize the development of your push muscles - then the barbell bench press is the best substitute to the chest press.

Smith Machine Bench Press

If you wish to retain the usual benefits of a machine exercise but find the chest press too limiting, then try out the smith machine bench press.

Like the conventional bench press, the smith machine variation is excellent for building mass and strength in the push muscles of the upper body - even to a greater degree than the chest press, although it is indeed more technical in execution.

Frequently Asked Questions (FAQ)

Is the Chest Press Machine Effective?

Yes - the chest press machine is excellent for developing muscle mass in the triceps, pectorals and deltoids. 

Of course, the effectiveness of the exercise itself will depend on your form, training programming and diet. Ensure that you are consuming enough protein and performing the chest press correctly to ensure that you’ll reap all the benefits.

What is the Best Position for the Chest Press Machine?

The best position to perform a machine chest press in is with the handles aligned with the middle of your chest, hands set around shoulder-width apart. Regardless of whether performed lying down or seated, this starting position is the best way to engage your chest and triceps equally.

Are There Different Types of Chest Press Machine?

Yes, individual brands of chest press machine will indeed feature minute differences in how they operate. Most notably, some versions of the chest press machine will place the lifter in a lying position, rather than a seated one. 

Other aspects that may differ include whether the weights are included with the machine, the angle with which the handles are pressed and the maximum range of motion possible.

Final Thoughts

The machine chest press is an undoubtedly safe inclusion into any upper body workout - but it nonetheless still features several disadvantages, especially for more advanced weightlifters.

The chest press truly shines as an entry-level exercise or as a secondary movement to heavier exercises like the bench press or military press. Outside of a few niche instances, these two use cases are where you’ll most likely receive the most benefit from performing the machine chest press.

Ensure that the chest press is programmed with an appropriate amount of volume in order to take advantage of its benefits. Aim for a repetition range between 6-18, keeping resistance at a moderate level.

References

1. Cacchio, Angelo & Don, Romildo & Ranavolo, Alberto & Guerra, Enrico & Mccaw, Steven & Procaccianti, Rita & Camerota, Filippo & Frascarelli, Massimo & Santilli, Valter. (2008). Effects of 8-week strength training with two models of chest press machines on muscular activity pattern and strength. Journal of electromyography and kinesiology : official journal of the International Society of Electrophysiological Kinesiology. 18. 618-27. 10.1016/j.jelekin.2006.12.007. 

2. McCaw, Steve & Friday, Jeffrey. (1994). A Comparison of Muscle Activity Between a Free Weight and Machine Bench Press. The Journal of Strength and Conditioning Research. 8. 259. 10.1519/1533-4287(1994)008<0259:ACOMAB>2.3.CO;2. 

3. Christian, Jamison & Gothart, Sydney & Graham, Harrison & Barganier, Katelyn & Whitehead, Paul. (2022). Analysis of the Activation of Upper-Extremity Muscles During Various Chest Press Modalities. Journal of Strength and Conditioning Research. Publish Ahead of Print. 10.1519/JSC.0000000000004250.