Machine Chest Press
Seated machine press. Safe and great for a final chest pump. It works mainly the chest and front deltoid, with help from the triceps.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Machine Chest Press
- Set the seat so the handles are level with the middle of your chest, then sit with your back and head against the pad.
- Press the handles forward until the arms are straight, exhaling on the way out.
- Bring them back with control until the hands are level with your chest and you feel a stretch, elbows a little below shoulder height.
- Keep the shoulder blades pulled back against the pad; don't let the shoulders roll forward at the end of the press.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Chest | Pectoralis major |
| Primary | Front deltoid | Deltoideus anterior |
| Secondary | Triceps | Triceps brachii |
Muscle data from StrengthLog.
Why do it
- Mass and strength across the whole chest
- Stronger lockout on every press
- Carries over to overhead work and dips
How Flawless ranks Machine Chest Press
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Machine Chest Press by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Machine Chest Press work?
It works mainly the chest and front deltoid, with help from the triceps.
How do you do Machine Chest Press?
Set the seat so the handles are level with the middle of your chest, then sit with your back and head against the pad. Press the handles forward until the arms are straight, exhaling on the way out. Bring them back with control until the hands are level with your chest and you feel a stretch, elbows a little below shoulder height. Keep the shoulder blades pulled back against the pad; don't let the shoulders roll forward at the end of the press.
How does Flawless rank Machine Chest Press?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.