Chest / Beginner / Compound (multi-joint)

Seated Machine Chest Press

A seated machine press that builds the chest, front delts and triceps along a fixed path.

At a glance

Primary

Chest

Secondary

Front delts, Triceps

Equipment

Machines

Movement pattern

Horizontal push

Level

Beginner

Type

Chest, Compound (multi-joint)

How to do it

1. Adjust the seat so the handles are at mid-chest height.
2. Sit with your back against the pad and grasp the handles.
3. Press the handles forward until your arms are extended without locking the elbows.
4. Return slowly until you feel a stretch across the chest.

Tips

• Keep your shoulder blades against the pad.
• Do not lock out the elbows hard.

Common mistakes

• ✗ Handles set above or below chest level.

  Why it hurts: Pressing from the wrong height stresses the shoulder in a position it cannot stabilise well.

  ✓ Instead: Adjust the seat so the handles line up with mid-chest.

• ✗ Shoulders shrug and roll forward at the end.

  Why it hurts: The shoulder moves out of its stable position under load.

  ✓ Instead: Keep the shoulder blades back against the pad for the whole rep.

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