Machine Chest Press

Muscles worked by the Machine Chest Press

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Chest Press Machine

Also called: seated chest press, iso-lateral chest press, iso lateral chest press, hammer strength chest press, plate-loaded chest press, incline chest press.

How to do the Machine Chest Press

1. Sit in the machine with your back flat against the pad.
2. Grip the handles at chest level.
3. Push the handles forward until your arms are fully extended.
4. Slowly return to the starting position.
5. Repeat.

Form tips

• Adjust the seat so the handles line up with mid-chest.
• Keep your shoulder blades pulled back against the pad as you press.
• Press to full extension without forcefully locking your elbows.

At a glance

Machine Chest Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Bench Press
• Cable Chest Press
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip EZ-Bar Bench Press
• Close-Grip Incline Bench Press
• Decline Barbell Bench Press
• Decline Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "chest-press-machine",
  "name_en": "Machine Chest Press",
  "name_de": "Maschinen-Brustdrücken",
  "name_es": "Press de Pecho en Máquina",
  "description_en": "A machine-based pressing movement for the chest, ideal for beginners.",
  "description_de": "Eine maschinengestützte Drückbewegung für die Brust, ideal für Einsteiger.",
  "description_es": "Un movimiento de empuje para el pecho en máquina, ideal para principiantes.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "chest_press_machine",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "push_day",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "bench-press",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit in the machine with your back flat against the pad.",
    "Grip the handles at chest level.",
    "Push the handles forward until your arms are fully extended.",
    "Slowly return to the starting position.",
    "Repeat."
  ],
  "instructions_de": [
    "Setze dich in die Maschine mit flach anliegendem Rücken.",
    "Greife die Griffe auf Brusthöhe.",
    "Drücke die Griffe nach vorne, bis die Arme vollständig gestreckt sind.",
    "Langsam zurück zur Ausgangsposition.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Siéntate en la máquina con la espalda plana contra el respaldo.",
    "Agarra los mangos a la altura del pecho.",
    "Empuja los mangos hacia adelante hasta extender los brazos completamente.",
    "Vuelve lentamente a la posición inicial.",
    "Repite."
  ],
  "tips_en": [
    "Adjust the seat so the handles line up with mid-chest.",
    "Keep your shoulder blades pulled back against the pad as you press.",
    "Press to full extension without forcefully locking your elbows."
  ],
  "tips_de": [
    "Stelle den Sitz so ein, dass die Griffe auf Brusthöhe liegen.",
    "Halte Schultern und Rücken während der gesamten Bewegung am Polster.",
    "Atme beim Drücken aus und beim Zurückführen ein."
  ],
  "tips_es": [
    "Ajusta el asiento para que las manijas queden a la altura del pecho.",
    "Empuja sin bloquear los codos de golpe.",
    "Vuelve atrás con control, sin soltar el peso de golpe."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/chest-press-machine-start.webp",
      "peak": "images/flat/chest-press-machine-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "chest-press-machine");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.