Chest Press Machine
A stable, beginner-friendly way to build chest strength
ChestBeginnerStrengthPress
At a glance
| Muscles worked | Primary: Chest. Secondary: Triceps, front deltoids |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Press |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Adjust the seat so the handles are at mid-chest height
- Step 2: Sit back with shoulder blades pinned to the pad
- Step 3: Press the handles forward until arms are almost straight
- Step 4: Return slowly without letting the weights touch down
Equipment
- Chest press machine
Coaching tips
Benefits
A stable, beginner-friendly way to build chest strength
Common mistakes
Letting the shoulders roll forward
Make it harder
Increase the weight or slow the tempo
Make it easier
Use lighter weight or push-ups
Breathing
Exhale as you press
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore chest exercises
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Beginner · 3 sets × 10 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.