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Chest · 3–1–1

Machine Chest Press

Learn Machine Chest Press with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Pectoralis major.

Equipment
Selectorized chest press with an adjustable seat
Suggested tempo
3–1–1
Machine Chest Press four-frame movement demonstration
Original four-frame movement demonstration

PRIMARY MUSCLES

Pectoralis major

SUPPORTING MUSCLES

Anterior deltoids · Triceps · Serratus anterior · Core stabilizers

Setup

  1. Adjust the seat so the handles are approximately level with the middle of the chest.
  2. Keep the back and head supported by the pad and place both feet fully on the floor.
  3. Set the shoulder blades back and down and align the wrists and forearms with the handle path.

Execution

  1. Release the safety and press the handles forward smoothly with both sides synchronized.
  2. Stop near full arm extension without forcefully locking the elbows.
  3. Return the handles toward the chest for two to three seconds while keeping the weight stack controlled.
  4. Limit the return before the shoulders glide forward or the elbows travel excessively behind the torso.

Breathing

  • Inhale and brace before the lowering phase without excessively flaring the rib cage.
  • Exhale gradually while pressing or bringing the arms together, then reset before the next repetition.

Common mistakes

  • The shoulder blades lose position and glide forward or the shoulders crowd toward the ears.
  • The wrists bend excessively instead of aligning with the forearms and elbows.
  • The elbows flare excessively or the two sides lower and press at different speeds.
  • The load or range exceeds what can be controlled throughout the repetition.

Safety

  • Begin with a light load to confirm comfortable shoulders, a controlled path, and correct equipment setup.
  • Use safety pins and a spotter for demanding barbell sets; never use a load that cannot be returned safely.
  • Stop and seek qualified help for sharp pain, numbness, or concerning discomfort in the chest, shoulders, elbows, or wrists.

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