CompoundMachine
Machine Chest Press
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Adjust the seat height so the handles align with the middle of your chest
- Sit down with your back firmly pressed against the backrest pad
- Grasp both handles with a firm grip and position your feet flat on the floor for stability
- Keep your shoulder blades pulled back and down against the pad throughout
- Take a deep breath in and press the handles forward until your arms are fully extended
- At full extension, squeeze your chest muscles hard for 1 second - feel them contract
- Avoid locking out your elbows completely to maintain constant tension on your chest
- Slowly and with control, allow the handles to return to starting position (take 2-3 seconds) - feel your chest stretch
💡Coaching Cues
- ✓
Press to full extension for complete chest contraction - don't stop short
- ✓
Squeeze your chest as hard as possible at the top - this maximizes muscle fiber recruitment
- ✓
Control the return over 2-3 seconds to build muscle - the negative phase is crucial
- ✓
Keep your back pressed against the pad throughout - prevents shoulder injury
- ✓
Keep your feet flat on the floor for stability and power transfer
- ✓
Use smooth controlled motion throughout - no jerking or bouncing
⚠️Common Mistakes
- ✗
Not achieving full arm extension - incomplete range of motion limits growth
