What muscles does a machine chest press work?

The machine chest press mainly works the chest, with help from the triceps, front delts.

How many sets and reps of the machine chest press should I do?

At beginner level, do 1–3 sets of 8–12 reps, resting 1–2 minutes between sets, 2–3 times a week. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Machine chest press: how to do it with proper form

Works the chest. Equipment: Chest-press machine. Level: beginner.

Also called: chest press machine, seated chest press.

Machine chest press, start position — Fig. 1 — Start

Machine chest press, end position — Fig. 2 — End

Step by step

01Set handles at mid-chest height.
02Press forward without locking hard.
03Return slowly to a light stretch.

Common mistake

Seat too high — presses become a shoulder move.

Sets, reps and how often

Sets: 1–3 sets
Reps: 8–12 reps
Rest: 1–2 minutes between sets
How often: 2–3 times a week

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Harder · IntermediateBarbell bench press →

Machine chest press FAQ

What muscles does a machine chest press work?: The machine chest press mainly works the chest, with help from the triceps, front delts.
How many sets and reps of the machine chest press should I do?: At beginner level, do 1–3 sets of 8–12 reps, resting 1–2 minutes between sets, 2–3 times a week. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common machine chest press mistake?: Seat too high — presses become a shoulder move.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.