Exercises / Machine

How to do a chest press machine

The beginner's bench press. Fixed path, no spotter needed.

ChestShouldersTricepsMachine
Man
Woman
Quick answer. Do 3 sets of 10–12 reps with about 90 seconds rest. Push the handles forward until your arms are almost straight. Start around 20 kg and add a step when 12 feel easy.

Setup

  1. Set the seat so the handles are level with the middle of your chest.
  2. Back flat on the pad, feet flat on the floor.

How to do it

  1. Push the handles forward until your arms are almost straight.
  2. Don't lock your elbows.
  3. Bring them back slowly until you feel a stretch in your chest.

Common mistakes

Sets, reps and weight for beginners

Sets3
Reps10–12
Rest90 seconds
Starting weightStart around 20 kg and add a step when 12 feel easy.
MusclesChest, Shoulders, Triceps
EquipmentMachine

When all your sets feel easy with clean form, add the smallest weight step next session. If a set breaks down, keep the weight and own the reps first. Musclo does this for you: it suggests the next weight from your last session.

FAQ

What muscles does the chest press machine work?

The chest press machine mainly works your chest, shoulders, triceps. The beginner's bench press. Fixed path, no spotter needed.

How many reps should a beginner do?

Start with 3 sets of 10–12 reps, resting about 90 seconds between sets. Add weight or time only when every set looks clean.

How much weight should I use for the chest press machine?

Start around 20 kg and add a step when 12 feel easy.

What are the most common chest press machine mistakes?

Seat too low (handles at your neck). Shoulders rolling forward off the pad. Elbows flared straight out to the sides. Fix them by slowing down and using a lighter weight first.

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