How to Do the Machine Chest Press: Form, Starting Weight, Sets
The Machine Chest Press is a machine exercise that mainly works your chest. Beginners start with 3 sets of 8–12 reps and add 5 kg once every set hits the target.
Form in 3 steps
- Adjust the seat so the handles line up with the middle of your chest, then sit down.
- Keep your back and head against the pad, pull your shoulder blades slightly together, and grab the handles.
- Breathe out and press until your arms are almost straight, then breathe in and come back slowly.
Common mistakes
- Back coming off the pad: your shoulders and arms take over. Keep your back on the pad the whole time.
- Seat set at the wrong height: if the handles are too high, your shoulders take a beating. Line them up with mid-chest.
- Letting the weight crash back: your chest misses out. Control it back over about 2 seconds.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 30kg |
| 60 kg woman, beginner | 15kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
When should you add weight?
When every set reaches the top of the rep range, add 5 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
Alternatives
Add the Machine Chest Press to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Machine Chest Press?
DailyFit starts beginners at about 40% of body weight (65% of that for women). That is about 30 kg for a 70 kg man and 15 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
Where should I feel the Machine Chest Press?
If the middle of your chest and the front of your armpits feel worked, you're doing it right. The backs of your arms (triceps) help out too. If you only feel it in the front of your shoulders, raise the seat a bit and lighten the weight.
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