Chest Press

Teaching points

• Adjust the seat height so that the handles are at chest level when you sit down
  
  
• Sit on the seat with the back supported against the back rest
  
  
• There is usually a foot pedal to push which brings the handles forwards, making them easier to grasp
  
  
• Hold the handles ensuring there is a straight line from the hand across to the wrist to avoid injuring the wrist
  
  
• Push outwards, straightening the arms (do not lock the elbows) and keeping the back and shoulders in contact with the pad
  
  
• Slowly return towards the starting position, until the hands are level with the chest and repeat
  
  
• When you have finished your set, push down on the foot pedal to take the weight off your arms and use the pedal to lower the weights back down

Variations and progressions

• Many chest press machines also have a vertical handle. This is a harder option as it reduces the involvement of the shoulders

Muscles worked

• Pectoralis Major
  
  
• Pectoralis Minor
  
  
• Anterior fibres of Deltoid

Alternative exercises

• Chest press with dumbbells
  
  
• Bench press with a barbell
  
  
• Standing chest press with a resistance band

Related injuries

• Pectoral strain