Chest Press Machine Muscles Worked

  1. If you are a beginner or new to the chest press, place a lighter load on the weight rack. Sit comfortably on the chest press with your feet firmly planted on the floor.
  2. In an adjustable seat, position yourself so that your arms can push horizontally toward the floor (arms fully extended).
  3. Hold the handles and maintain a neutral wrist position.
  4. Next, push the handles out to full extension (without locking the elbow) and exhale as you press down.
  5. Keep your head firmly against the straight back of the chair and your neck still.
  6. When you push, you should feel significant resistance.
  7. Hold for a few seconds in the fully extended position, then allow the bars to slowly return to the starting position towards your chest and inhale through this recovery.
  8. Repeat this action several times depending on your fitness program or as directed by your trainer.
  9. The last iteration should always seem a bit difficult.
  10. Start with fewer reps and be sure to listen to your body to avoid overexertion or injury.

What muscles does the chest press work?

The main muscle group worked was the chest muscles, also known as the pectorals. It also works the triceps, the muscles on the back of the arms. It will also recruit your front shoulders.

Anyone can use a chest press, but it’s especially useful for beginners. This is because you are moving in a fixed plane of motion. Basically, the machine dictates where you’re going, so there’s no real chance for error in the move. That doesn’t mean it’s only suitable for beginners. More experienced users can also get a lot out of the machine, especially when training to maximize the size of the chest muscles.

A Word of Warning and Common Mistakes

Individuals with limited shoulders should always use the toe pedal when adjusting the grips to the starting position. Avoid bringing your hands too close to chest level if you often feel pain or tension in the front of your shoulders.

Often people do this exercise too fast and don’t get the full benefits of the workout. The Chest Press movement is meant to be a slow, controlled movement. Be sure to inhale as you slowly lower the handles to chest level. Then exhale forcefully pulling the handles away from your body.

Advantages of the chest press

Here are some advantages of the chest press:

  • Since the chest press is a machine, it is much easier to learn because it is not such a complex movement and requires practically no balance or stability.
  • The chest press further isolates the pecs, which is great for those who are focused on developing their chest. During a dumbbell bench press, your triceps can tire faster than your chest, which can limit chest stimulation.
  • The chest press is a safer movement because the weight is not kept on the body and there is less room for error with machines than with free weights.
  • You don’t need a spotter, so training to failure using a chest press is much smarter than a dumbbell bench press. Also, it’s easy to use advanced techniques on a chest press, such as drop sets or rest sets, especially if it’s a bowling machine.
  • Depending on the machine, you can work one arm at a time, also known as unilateral training, which is excellent for correcting or preventing muscle and strength imbalances.
  • Most gyms have a chest press available and many even have pictures and instructions showing how to do the move correctly, which is great for beginners.
  • Unlike the dumbbell bench press, the machine chest press provides constant tension to the working muscle throughout the entire movement. Most free weight exercises have several points where there is little or no tension on the muscles.


The shoulder muscles are made up of three heads: the anterior, lateral, and posterior deltoids. Together, they reach the arms forward, to the sides, and back, while helping to stabilize the shoulder joint, retract the shoulder blades, and rotate the shoulders. This workout leaves none of the deltoid heads intact.

A pair of muscular arms immediately identifies you as someone who exercises regularly. Smaller, weaker biceps can draw attention, but the StrengthLog upper body dumbbell workout offers complete upper arm development. This included the biceps, the three heads of the triceps, and the brachialis, the real power behind bicep curls.

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