Exercise · horizontal push
Machine chest press
Machine chest press is a beginner-friendly horizontal push movement that trains chest, triceps, done with a machine. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–15 reps, tempo 2-0-1.
The most common mistake is seat too low so the handles push toward the shoulders. If a machine or the movement itself doesn't suit you, Dumbbell bench press or Push-up or Band chest press cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Handles at mid-chest height, back flat on the pad | हैंडल छाती के बीच की ऊँचाई पर, पीठ पैड पर |
| 2 | Press until arms are straight but not locked | हाथ सीधे तक प्रेस, पूरा लॉक नहीं |
| 3 | Return slowly, feel the chest stretch | धीरे वापस, छाती में स्ट्रेच |
Equipment & who it fits
Needs a machine, rated beginner. Search "machine chest press form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Machine chest press work?
- Machine chest press primarily trains chest, triceps, using a horizontal push pattern with a machine.
- What's the most common mistake with Machine chest press?
- Seat too low so the handles push toward the shoulders
- What can I do instead of Machine chest press?
- The closest substitutes in this database are dumbbell bench press, pushup, band chest press, which train the same pattern with different equipment.