Chest press · Gym
Machine Chest Press
The Machine Chest Press is a chest press for the chest, triceps and shoulders, done in the gym.
The animated figure highlights the muscles worked.
How to do it
- Handles at mid-chest height
- Press without locking the elbows hard
- Slow 2–3 s on the way back
Coach’s tip
Great for beginners: the machine guides the path.
Sets and reps
How the 6 BindTrue programs that use it dose the Machine Chest Press:
- Sets
- 3
- Reps
- 8–12
- Rest
- 90 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Chest Up, Shoulders Back Back + Posture: 3 × 8–12 · 3 days a week
- Flat Tummy, Snatched Waist Back + Shoulders: 3 × 8–12 · 4 days a week
- 6-Week Fresh Start Full Body A: 3 × 10–12 · 3 days a week
- Chest Like Armor Upper B: 3 × 10–12 · 4 days a week
- Heavy-Duty Kickstart Full Body A: 3 × 10–12 · 3 days a week
- Push Pull Legs Push B: 3 × 10–12 · 6 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.