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Chest · Leverage Machine
Chest Press Machine
Chest Press Machine is a beginner compound strength exercise that works the pectorals (chest), with the triceps assisting. It needs a leverage machine. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Leverage Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Triceps · Triceps Brachii
How to do Chest Press Machine
- Sit down on the chest press machine with your feet flat on the floor and your back pressed firmly against the backrest. Grasp the handles with both hands, palms facing forward, and position your elbows at a 90-degree angle.
- Push the handles forward and extend your arms fully, keeping a slight bend in your elbows to avoid locking them.
- Slowly return to the starting position by bending your elbows and bringing the handles back towards your chest.
- Repeat for the desired number of repetitions.
Form tips
- Keep your back and head flat against the backrest to maintain proper form.
- Focus on engaging your chest muscles throughout the movement.
- Exhale as you push the handles forward and inhale as you return to the starting position.
Chest Press Machine alternatives
More pectorals exercises
Chest Press Machine FAQ
What muscles does Chest Press Machine work?
Chest Press Machine mainly works the pectorals in the chest (Pectoralis Major). The triceps work as secondary muscles.
What equipment do you need for Chest Press Machine?
You need a leverage machine.
How many sets and reps of Chest Press Machine should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Chest Press Machine good for beginners?
Yes. Chest Press Machine is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Chest Press Machine burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Chest Press Machine?
Other exercises for the pectorals include Barbell Smith Chest Press, Chest Press Front Resistance Band, Dumbbell Chest Press Decline and Band Low Chest Press.
For developers
Use Chest Press Machine in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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