At a glance
- Main muscle
- Chest
- Also works
- Triceps and shoulders
- Equipment
- Machine
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 5 kg
How to do it
- Set the seat so the handles are at chest height.
- Shoulder blades against the backrest.
- Return deep into the stretch.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Stable and easy to load; quality depends heavily on the machine, hence A.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Barbell Bench Press · Barbell · rating A
- Dumbbell Bench Press · Dumbbell · rating A
- Smith Machine Bench Press · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the machine chest press.
Let Mitta set the weight.
Mitta plans the machine chest press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
machine chest press
What muscles does the machine chest press work?
The machine chest press mainly trains your chest. Your triceps and shoulders help.
How many reps of the machine chest press should I do?
Mitta plans the machine chest press at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the machine chest press?
Good alternatives that train the same muscle are the barbell bench press, dumbbell bench press and Smith machine bench press.
Is the machine chest press good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the machine chest press have rating A?
Stable and easy to load; quality depends heavily on the machine, hence A.