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How to do the Machine Chest Press

The Machine Chest Press is a compound machine exercise that mainly works your chest, with help from your front shoulders and triceps. Focus on three things: press without locking elbows hard; keep shoulders down and back; return slowly to a stretch.

ChestFront shouldersTricepsMachine

Setup

  1. 1Seat so handles line up with mid-chest
  2. 2Back flat against pad

Three cues

  1. 1Press without locking elbows hard
  2. 2Keep shoulders down and back
  3. 3Return slowly to a stretch

Most common mistake

Shoulders roll forward

Keep chest proud

In Hindi · हिन्दी में

  1. 1कोहनियाँ पूरी तरह लॉक न करें
  2. 2कंधे नीचे और पीछे रखें
  3. 3धीरे-धीरे स्ट्रेच तक वापस आएँ

आम गलती: कंधे आगे झुकें तो, छाती उठाकर रखें

Alternatives to the Machine Chest Press

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Machine Chest Press set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.