Fysiqal

Horizontal Push · Beginner

Machine Chest Press

Compound horizontal push exercise using machine.
Machine Chest Press demonstration (no audio).
Movement pattern
Horizontal Push
Difficulty
Beginner
Equipment
Machine
Mechanics
Compound
Sides
Bilateral
Main plane
Transverse

Free account. Log your sets of Machine Chest Press and each workout shows your best set by estimated 1RM.

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How to do the Machine Chest Press

Cues reviewed by Kwabena Osei on

Setup

Seat adjusted so the handles line up with roughly mid-chest height, back flat against the pad.

  1. Press the handles forward until your arms are extended without violently locking the elbows.

  2. Return under control to a comfortable stretch -- don't let the weight stack slam down between reps.

  3. Keep your back and shoulders pressed into the pad throughout.

Common mistakes

  • Letting the shoulders roll forward off the pad to chase extra range.

  • Using a seat height that puts the handles too high or low, shifting the emphasis away from the chest and onto the shoulders.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder horizontal adductionprimary action

    Pectoralis major (prime mover, high emphasis); Pectoralis major (prime mover, moderate emphasis); Anterior deltoid (synergist, low emphasis)

  • Elbow extensionsecondary action

    Triceps brachii (prime mover, moderate emphasis)

Related exercises

All horizontal push exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.