How To Use a Chest Press Machine: Proper Form, Variations, And Common Mistakes

The chest press machine is your new best friend if you’re hoping to develop upper body strength and shape those enviable pectorals. 

With its sleek appearance and weight stacks, this staple of gym equipment may appear a little difficult at first, but once you get the hang of it, it’s your pass to a safe and effective workout.

Further, the chest press machine is a flexible addition to any exercise regimen because it helps you target your shoulders, triceps, and chest.

Perhaps you’re new to fitness or even a seasoned athlete, there are many variations of the chest press workout you can try. That’s one interesting thing about this exercise.

While all these can appeal to you, many users are fond of making common mistakes while doing this exercise. However, that shouldn’t bother you because we’ve got you covered—you’ll know the nitty-gritty of this workout by the end of this read. 

What is a Chest Press Machine?

A chest press is a fitness equipment used to safely and effectively build upper body strength. It works like a conventional bench press, but this time, it has additional benefits. 

Furthermore, a chest press machine builds your pectoral muscles and works your latissimus dorsi, deltoids, and biceps at the same time. It also gives you control over your motion compared to free weights.

Before You Do The Exercise

To achieve a proper form, take note of the following tips before you do the chest press exercise:

1. While exercising, maintain a flat-level spine and refrain from curving your lower back.
2. Firmly plant your head, shoulders, and buttocks on the bench throughout the exercise.
3. You can add a raised ledge beneath your feet.
4. Throughout the exercise, tightly plant your feet on the ledge or floor.
5. Bring your elbows in towards your sides to work on your triceps.
6. Extend your elbows far from your body to work your pectorals.
7. To prevent your wrists from bending in either way, keep them neutral.

Proper Form: How To Use a Chest Press Machine

After noting these tips, the next thing to do is to head on to the main exercise. Here’s how to use the chest press to obtain a proper form:

1. Lay on a level bench and firmly place your feet on the ground.
2. Pull your shoulders back and down to force them onto the bench.
3. Grasp two dumbbells with your palms pointing forward and thumbs over the handle.
4. Inhale and gently lower the dumbbells so that they are just a little wider than your mid-chest.
5. Move the dumbbells to your chest gently.
6. As you exhale, push your arms upward while retaining a slight bend in your elbows.
7. Place the dumbbells right below eye level.
8. Perform 8-15 repetitions in 2-3 sets.

Benefits

The chest press is perfect for anyone looking to strengthen their upper body. Dips, cable crossover, and pec deck are other examples of exercises that build upper body strength.

Meanwhile, the chest press machine works your triceps, deltoids, and pectorals. At the same time, it increases strength and builds muscle tissue.

It targets your biceps and serratus anterior too. Remember, you’ll need this upper body strength and endurance for everyday tasks like pushing large doors, grocery carts, and strollers.

Hence, you should consider incorporating the chest press in your workout regimen. It’s also a handy exercise for individuals who engage in swimming, tennis, and baseball.

Strength training improves your mental health, strengthens bones, and increases your fitness level. Thus, gaining muscle and losing fat will increase your caloric expenditure, even when not in motion.

Ultimately, these advantages will boost your general health and improve your feelings.

Variations of The Chest Press Machine

Chest press machines come in various variations. However, each of them slightly targets different muscles. 

You can try out a few to discover which works best for you or combine them and incorporate them into your routine.

1. Flat chest press machine

It targets the pectoral muscles (pectoralis major), anterior deltoids, and triceps. The flat chest press machine also works like the classic bench press movement.

Furthermore, its fixed clutches and hand locations at the top mimic the pressure of using a dumbbell while offering accuracy and stability. Additionally, compared to free weights, the machine provides a larger range of motion, which can aid in effective muscle development.

2. Incline chest press machine

The incline variation of the chest press machine workout is worked on an incline bench. It targets your upper pectoral muscles and anterior deltoids by adjusting the bench’s inclination while reducing the stress on the rotator cuffs.

You might need a lesser weight load using the incline chest press machine because your shoulders aren’t as strong as your chest muscles. However, this variant has a drawback—you aren’t working all the pectoral muscles.

After this exercise, you should rest your muscles the next day to prevent injury and overuse.

3. Decline chest press machine

This variant targets the lower pectoralis and anterior deltoids. Thus, the decline chest press machine or decline bench press uses a downward-angled bench to target the muscles in the lower chest.

The bench is typically set to a 15-30 degree decline, making the upper body assume a downward slope. In this position, the person pulls weights away from their body, activating their lower pectoral muscles.

4. Seated chest press machine

The latissimus dorsi and biceps are worked during the sitting chest press machine workout. It gives you greater control to lift larger loads too.

So, ensure you use the proper form and accurately place the handles and seat. Don’t overextend your shoulders by drawing your elbows back too much; move smoothly and carefully. Meanwhile, you can perform this workout a single arm at a time.

5. Standing

This variation of chest press works your stabilizer muscles and enhances balance. These muscles include the transversus abdominus, erector spinae, and rotator cuff.

Further, the standing chest press is perfect for anyone who has a solid foundation and great form. But one con is that it works less of your chest muscles.

Common Mistakes

Users are mostly guilty of making these common mistakes while using the chest press machine. To enjoy the full benefits of this workout, ensure you avoid these errors. Note that it doesn’t matter if you use the incline, decline, seated, standing, or flat chest press machine.

Arching back

Ensure your shoulder blades and back are pressed against the back support. If you eventually feel that your back arches each time you push, you’re applying too much weight. So, lower the weight so you can go hard without hunching over.

Explosive movement

Your movement shouldn’t be violent when pushing the bar. When you push and release, maintain a steady and controlled motion. If necessary, count “one-two” while pushing, stop, and then release while counting “one-two.” Take your time.

Elbows too far behind

Avoid putting undue strain on your shoulder joint when holding the grips by stretching your elbows too far back. The handgrips should constantly be in front of your body line, but a slight extension is acceptable.

If you overextend your shoulder while carrying merely a moderate weight, you’ll likely have injuries. However, the machine is usually built with a catch that prevents this overextension. So, always ensure it’s adjusted properly, or tell a gym personnel to check it for you.

FAQs

Conclusion

Whether it’s an incline, decline, or seated chest press machine, chest presses can always fit into your fitness regimen at least 2 to 3 times weekly. 

But if it’s your first time lifting weights, we suggest you get a personal trainer or spotter to guide you through it.

They will help you to ensure you’re doing it correctly and with a proper form.