Machine Seated Chest Press
Auto DetectedA guided machine horizontal push that targets the chest, anterior deltoids, and triceps to build upper body strength; ideal for hypertrophy training with stable, controlled resistance.
About Exercise
Equipment
Chest Press Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
7/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Abs
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust seat height so handles align with mid-chest. Sit firmly against the back pad, plant feet flat on the floor, and grip handles with neutral wrists.
- Retract shoulder blades and brace your core.
- Press the handles forward by extending elbows until arms are straight.
- Squeeze the chest muscles at the top of the movement.
- Slowly return the handles to the starting position without letting the weight stack touch.
Coaching Tips
Form Cues
- Drive through palms
- Keep back flat
- Control the negative
- Shoulders down
Breathing
Exhale as you press the weight forward; inhale as you return to the starting position.
Tempo
3-1-1
Range of Motion
Start with handles at chest depth and press to full arm extension without locking elbows.
Safety
Safety Notes
- Ensure seat is locked in place
- Avoid hyperextending elbows
- Stop if you feel sharp shoulder pain
Spotting
Not recommended; use the machine's safety stops or weight selector.
Common Mistakes
- Arching lower back
- Shrugging shoulders
- Locking elbows abruptly
- Using momentum
When to Avoid
- Acute shoulder injury
- Elbow tendonitis
- Recent chest surgery
Flexibility Needed
- Shoulder flexion to 90 degrees
- Thoracic extension for posture
Build Up First
- Basic seated posture
- Understanding of pressing motion
Also known as
Machine Chest Press, Seated Chest Press, Vertical Chest Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Machine Hammer-Grip Seated Chest Press
Chest Press Machine
Chest
Machine Supine Bench Press
Chest Press Machine
Chest
Machine Supine Press
Chest Press Machine
Chest
Machine Decline Bench Press
Decline Bench Press Machine
Chest
Machine Incline Bench Press
Incline Bench Press Machine
Chest, Shoulders
Smith Machine Bench Press
Smith Machine, Flat Bench
Chest
Smith Machine Decline Bench Press
Smith Machine, Decline Bench
Chest
Smith Machine Decline Reverse-Grip Bench Press
Smith Machine, Decline Bench
Chest, Triceps
Smith Machine Decline Wide-Grip Bench Press
Smith Machine, Decline Bench
Chest
Smith Machine Guillotine Bench Press
Smith Machine, Flat Bench
Chest
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
