The Machine Chest Press is a beginner-friendly machine strength exercise that targets the chest, with the triceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesChest
Secondary musclesTriceps
EquipmentMachine
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Machine Chest Press
Adjust the seat height so the handles line up with the middle of your chest.
Sit with your back flat against the pad and your feet planted firmly on the floor.
Grip the handles with a neutral or pronated grip, depending on the machine setup.
Brace your core and press the handles forward until your arms are nearly locked out.
Pause briefly at the top with a chest squeeze, then bring the handles back under control.
Stop when the handles reach a deep stretch at chest height, then press for the next rep.
02 The payoff
Why it earns its spot
Builds chest and triceps size with a stable, beginner-friendly bar path.
Allows safe high-volume work close to failure without a spotter.
Teaches the horizontal press pattern before progressing to barbells and dumbbells.
03 Don't do this
Common mistakes
Lifting the back off the pad to leverage the press, which kills the chest stretch.
Locking the elbows out aggressively at the top instead of stopping just short.
Pressing with the shoulders shrugged up to the ears, which stresses the joint.
Cutting the bottom of the rep short and missing the full chest stretch.
EGON Put it on record
Track it in EGON.
Log every set of the Machine Chest Press, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
