seated chest press machine

chest exercises

The seated chest press machine is a fairly standard piece of equipment. It offers an assisted chest workout and is best placed towards the end of your chest workout.

Here is an opportunity for you to squeeze out those last minute chest gains.

How to use the seated chest press machine

Approach the seated chest press and adjust the seat height so that the handles of the machine are in line with your chest.

Select your desired weight and take a seat. Press your back firmly up against the back rest and grip the handles where you feel most comfortable.

Press the handles out until your arms are fully extended. You should feel this working through your chest muscles. Hold at the top before releasing back to start position in a smooth and controlled movement.

Go for reps.

Seated chest press: Common mistakes to avoid

With the seated chest press machine, the most common mistake is using the body for momentum. You should avoid moving anything other than your arms through this movement. So don’t push your upper body forward as you push your arms out.

Always remember that sloppy form on any exercise is not recommended. So if you are using the seated chest press with incorrect form, you may poorly engage the intended muscle groups. This will hinder your gains at best and result in injury at worst.

Finally, you should keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure targeted results.

Reps and sets

As with all exercises, the seated chest press should be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.

Finally, more advanced lifters should consider their current strength and goals.