This may occasionally come as a surprise, but you don’t must barbell bench press. Now, before you write indignant letters and launch a protest campaign, take heed to the complete story. Unless you’re a powerlifter training specifically for competition, there are many exercises that construct upper body muscle and strength as effectively because the bench press.

For a lot of, machines offer the suitable mixture of stability, accessibility, comfort, novelty, and training stimulus. Sure, some machines have design flaws and problems, but many are an absolute pleasure to make use of. Higher yet, machine-based training has been shown to stimulate equivalent muscular adaptations to free weight training. (1)

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The chest press is a staple machine-based exercise. But there’s more to the quintessential chest press machine than the data contained on its instruction placard. Learn proper setup and technique, common pitfalls, unique advantages, programming strategies, and more.

Chest Press Machine

Chest Press Machine Video Guide

See the educational chest press machine video from the article’s writer, Dr. Merrick Lincoln, then try the step-by-step breakdown with additional form suggestions. 

The best way to Use the Chest Press Machine

To get probably the most out of the chest press machine, follow these steps for proper setup and effective execution.

Step 1 — Set Up Your Machine

Credit: Merrick Lincoln, DPT, CSCS / YouTube

The primary, and arguably most significant, step is to properly arrange the machine — it have to be adjusted to suit the user. Although machine designs vary considerably, most have two adjustments: Seat height and the fore-aft position of the backrest. 

Adjusting the peak of the seat determines the situation of the handles relative to the user. Lowering the seat creates a better starting position for the handles and raising the seat leads to a lower starting position of the handles. The handles ought to be at the extent of your lower chest, at roughly nipple-height to be anatomically specific.

On most machines, front-and-back adjustment of the backrest determines the “depth” of the starting position. Move the seat forward to create more stretch at the underside position or move the seat backward to limit the range of motion in the underside position.

Your personal preference, injury history, and individual anatomy interact to tell your personal acceptable range of motion. Normally, discover a seat position that maximizes a snug range of motion.

Form Tip: Take the time to actually examine the particular machine’s design, particularly the movement arms — the metal levers that you just push away out of your body. Movement arms that pivot from above the seat are likely to promote pressing at a rather upward angle relative to your body, much like a slight incline press. Due to this fact, to execute “flat bench” technique and elicit balanced chest development, the handles ought to be barely lower than normal. On machines with movement arms that pivot from below the user, the pressing motion may follow a slight decline. On this style machine, it’s prudent to establish with handles barely higher than usual.

Step 2 — Set a Stable Starting Position

Credit: Merrick Lincoln, DPT, CSCS / YouTube

Get your body right into a stable and powerful position by establishing points of contact with a slight arch in your spine. Points of contact include: your head against the headrest, each shoulder blades against the backrest, your glutes on the seat, each feet on the ground, and each hands fully gripped across the handles. 

Arch your middle and upper back as you squeeze your shoulder blades together without shrugging upward. Maintain this position throughout the exercise. 

Form Tip: Although many who cannot reach the ground when seated on the chest press machine intuitively cross their ankles for stability, this strategy isn’t optimal. If you happen to’re unable to succeed in the ground, place your feet on a stable foothold — a step, a brief plyometric box, a weight plate, or the machine’s foot pegs if available.

Step 3 — Drive the Movement Arms Away

Credit: Merrick Lincoln, DPT, CSCS / YouTube

Keep your forearms and wrists aligned with the natural path of the movement arm and push each handles away. Proceed to push until your elbows are straight or nearly straight. 

Form Tip: “Press to your eye-line” is a training cue utilized by Tyler Hobson, considered one of the nice designers and builders of gym equipment. This cue is sensible, because it exploits the advantages of an external focus of attention. Essentially, your focus shifts to whatever object or environmental landmark is in your line of gaze. This may occasionally end in more efficient, more forceful movement, and potentially greater strength gains. (2)

Step 4 — Lower With Control

Credit: Merrick Lincoln, DPT, CSCS / YouTube

Lower the movement arms back toward the starting position. Control is crucial. Lower until you’re feeling a profound stretch across your chest muscles or until the movement arms gently contact the machine. Don’t bounce off the machine’s stops at the underside.

Form Tip: As a substitute of “lowering the burden,” take into consideration “rowing” or actively pulling the movement arms back toward your chest. This method reinforces a robust position of your shoulder blades.

Chest Press Machine Mistakes to Avoid

Sidestep these common errors to construct more muscle with the chest press machine.

Wrist Extension

Many lifters hop on the chest press machine and grip the handles in the middle of their palms without consideration to their specific hand position. This leads to an prolonged wrist position — bending hands back toward the highest of your forearms.

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Ultimately, excessive wrist extension is a comparatively weaker position for pressing and will end in an excessively “tucked” arm path through the press. 

Avoid it: Make sure the handles lie across the heels of your hands. When pressing, aim your knuckles along the trail movement. Viewed from the side, your forearm and hand should form a straight line throughout the press.

Sloppy Transition Between Reps

“Ego lifters” and uninitiated trainees often exploit Newton’s law of action-reaction at the underside of every repetition by bouncing the movement arms off the machine to make the next repetition easier to perform.

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Uncontrolled impact returns energy into the following repetition, robbing the goal muscles of all-important tension. Exerting control throughout all the repetition is more difficult, but additionally more rewarding.

Avoid it: While lifters are likely to be intentional concerning the lockout position at the highest of the press, most can be higher served shifting their attention to a smooth and slow transition between repetitions at the underside position. Decelerate as you approach the underside position. Gently “kiss” the movement arms against the machine. Take heed to keep yourself honest — light contact with the machine should make little or no sound.

Excessive or Insufficient Range of Motion

While there’s no universal “correct” range of motion (ROM) for each lifter on the chest press machine, the ROM you utilize should check just a few key boxes: ROM ought to be well-tolerated by your shoulders; ROM should, if possible, produce a profound stretch across your chest and front of your shoulders; ROM mustn’t produce compensatory movements or movements not intrinsic to the exercise. Pressing with technique that fails to satisfy these criteria is suboptimal, at best.

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The second criteria (“big stretch”) is easy. Mounting evidence suggests the stretched position of the repetition is an important for gains. (3) Don’t cut it short by utilizing insufficient ROM.

Finally, if the ROM is pushed too far, the lifter will begin to exhibit undesirable compensations including dropping your chest, allowing your shoulder blades to tilt forward, and/or flaring your elbows. If you happen to’re unable to maintain your shoulder blades retracted and maintain a consistent arm path through the underside position, there’s likelihood you’re attempting to use excessive ROM. In all cases, errors could be corrected by re-adjusting the machine.

Avoid it: Lifters with shoulder injuries or instability won’t tolerate as much shoulder extension at the underside of the repetition, so feel it out in your “work up” sets and adjust the machine accordingly.

The best way to Progress the Chest Press Machine

When it’s time to ramp up your workload, traditional progression strategies akin to adding weight or increasing repetitions and sets can work well with the chest press machine. As well as, machine designs are conducive to advanced training techniques akin to drop sets and lengthened partials.

Increase Relative Effort

An easy progression strategy for resistance training involves increasing the extent of effort — or proximity to failure — of every set. This strategy may involve adding weight and/or adding repetitions.

For instance, consider a lifter who typically performs a set using 220 kilos (100 kilograms) for 10 repetitions. This set brings the lifter somewhat near failure — Subjectively, they could report having three more reps left within the tank, or “repetitions in reserve.”

To extend relative effort, the lifter may simply add weight or perform a number of additional repetitions. Because chest press machine has “built-in” safety features, the lifter may feel more comfortable pushing their level effort closer to and even to failure in comparison with a barbell or dumbbell bench press.

Lengthened Partials

While pristine repetitions through full range of motion could also be considered the head of lifting skill, it isn’t the one effective solution to construct muscle and strength. Legendary bodybuilding coach John Meadows commonly ended his high-intensity sets with partial range of motion reps. And science is starting to acknowledge the potential value of partials.

A recent systematic review comparing full ROM training and partial ROM training reported trivial differences between strength and hypertrophy. (3) Nevertheless, partial range of motion training was found to have slight advantage for hypertrophy when emphasizing the lengthened (stretched) position. (3) Lengthened partials appear to boost tension and promote muscle hypoxia, that are mechanical- and chemical stimuli conducive to growth. (4)(5) 

The chest press machine offers a terrific opportunity to progress your training by adding lengthened partials to the tip of your traditional full range of motion set.

The goal muscles are lengthened in the underside position of the chest press, so perform your partials in the underside one-third to two-thirds of the repetition. Partials are great to tack onto the tip of traditional sets. Shoot for 3 to 6 lengthened partial repetitions immediately after your full range of motion repetitions. Be warned: you’re in for a painful burn. By avoiding lockout, you’ll keep tension in your chest, bathing the muscle in metabolites and ravenous it of oxygen. (5)

Drop Sets

Relating to intense training to your chest, few exercises can compare to the chest press machine performed with drop sets. Drop sets entail taking an exercise to, or near, failure, reducing the burden, then immediately performing a further set.

One to a few “drops” are commonly performed, transforming a difficult set right into a training bout that flirts with failure multiple times. Drop set protocols with one and three “drops” have been shown to be as effective for improving bench press strength as 4 traditional sets. (6) Furthermore, the three-drop drop set protocol was superior to traditional sets for improving repetitions to failure (i.e. muscle endurance). (6)

To perform a three-drop drop set protocol, ideally use a cable stack (“selectorized”) chest press machine to attenuate the time needed to vary the burden. Perform the primary set to or near failure using a moderate weight (one which allows roughly 10 to 12 repetitions).

Reduce the burden 20 to 30% and immediately perform one other set to or near failure. Repeat this strategy of decreasing the burden by 20 to 30% for every drop until you could have performed a complete of 4 sets.

Advantages of the Chest Press Machine

Sure, you’ll be able to press with a barbell or dumbbells, but a well-designed chest press machine offers several benefits — enhanced safety, a stable movement path, and a smooth resistance curve.

High Intensity Chest Training

Whether you train with heavy loads and grind through only a handful of reps or use light loads for marathon sets, safety is paramount. In case this claim isn’t self-evident, here’s the rationale: an injured lifter cannot train, and a lifter who cannot train loses gains. 

All types of free-weight pressing, including the barbell and dumbbell bench press, require a trained spotter for secure execution. Nevertheless, the designs of machines have “self-spotting” mechanisms inbuilt. Meaning, should you fail on a repetition on a chest press machine, you’re unlikely to get choked out under a bar or displace your teeth with a dumbbell. Built-in safety features should instill confidence, allowing you to push your sets ever closer to failure and maximize gains.

Consistency For Mind-Muscle Connection

The levers and pivot points of typical chest machines constrain movement to a predictable path. While no two lifters press using the very same technique as a result of differences in movement strategy, machine setup, and body dimensions, the constrained movement path promotes consistency for every individual user.

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This consistency may permit you to develop a way characterised by intentional and intense contraction of the goal muscles. This conscious connection to the goal muscle is generally known as the mind-muscle connection. Developing a robust mind-muscle connection has been suggested as a superior strategy for lifters who need to increase recruitment of a goal muscle. (7) 

To develop a stronger mind-muscle connection, use lighter “work up sets” to consciously explore subtle variations in movement technique. For instance, try barely tucking or flaring your elbows, try holding your sternum a bit higher, or try applying a subtle rotational force to the handles. Machines provide more efficient and safer environments for cultivating a robust mind-muscle connection.

Superior Resistance Curve

Resistance training exercises are limited by the quantity of load our muscles can overcome through the sticking point, or probably the most difficult portion of the movement. The sticking point for the barbell bench press occurs toward the start of the upward movement phase when the bar is just above the chest. (8) In the course of the remainder of the movement, your muscles should not maximally challenged.

While the bands or chains could also be used to beat this potential limitation, these modifications require additional equipment, could also be cumbersome to establish, and can likely never achieve the texture of a well-designed chest press machine. 

A well-designed machine varies the resistance applied to the lifter throughout the range of motion using levers and/or cams. While meta-analyses have shown no difference in training adaptations between variable resistance and traditional resistance training, these analyses include band- and chain-based variable resistance. (9)(10)

Studies specifically comparing variable resistance machines to free weight versions of the exercises have reported superior adaptations for the variable resistance groups including increased muscle torque and increased resistance to fatigue. (11)(12) While other evidence-based lifters wait for more research, hedge your bets by incorporating machine-based chest pressing.

Muscles Worked by the Chest Press Machine

Try the placards or instruction cards on the chest press machines at your local gym. On each anatomy diagram, all the upper front of the torso might be highlighted as “goal muscles.” The chest press machine will undoubtedly light up your chest, as expected, together with parts of your shoulders and arms.

Pectoralis Major

Because the name suggests, the chest press machine primarily targets your chest. Your pectoralis major is the most important and most visually outstanding muscle of the chest by a longshot. Typical chest press machines resist an arm path that toes the road between flexion, or raising your arms directly in front of your body, and horizontal adduction, or moving your arms together in front of your body.

Your pectoralis major contributes to each movements. (13)(14) Furthermore, the chest press machine appears to stimulate robust muscle activity in all parts of the broad, fanlike pectoralis major muscle. (15)

Triceps Brachii

Just like the bench press, the chest press machine also trains your triceps brachii. Triceps muscle excitation has been shown to be lower through the chest press machine in comparison with the bench press when each exercises were performed at 80% of their respective 1-repetition maximum. (16) Alternatively, one other study showed no difference in triceps brachii muscle excitation when each exercises were performed at 60% of 1-repetition maximum. (17)

Altogether, there’s ongoing debate about whether the more stable conditions of the chest press machine are roughly conducive to triceps excitation. (16)(17) The reply could also be depending on individual differences of specific machine designs (e.g., which machine allows the lifter to handle more weight?). Either way, rest assured, your triceps are trained through the chest press.

Anterior Deltoid

The anterior deltoid, sometimes called the “front delts,” contribute to shoulder flexion and horizontal abduction, the movements combined through the typical chest press machine. (13)

Using a chest press machine with a neutral grip (palms facing one another) quite than an overhand (“pronated”) grip has been shown to advertise more anterior deltoid activation, although the difference fails to succeed in statistical significance, and the sensible relevance of those findings are questionable. (15)(18)

The best way to Program the Chest Press Machine

The chest press machine could be programmed into many differing kinds of coaching splits — as a fundamental exercise on “chest day,” on “push day” in a push/pull/legs split, as considered one of several compound lifts during a dedicated upper body workout, or as an element of a full-body routine.

As a Heavy Primary Exercise

When structuring workouts to construct muscle or increase strength, it is not uncommon to frontload the heaviest multi-joint movements toward the start of the workout. This strategy is smart, as high threshold motor units — the groups of muscle fibers with probably the most strength and best training potential — haven’t been fatigued by accumulating volume.

While a “strength purist” might program the barbell bench press as their primary horizontal pushing movement, the chest press machine can work just as well. To make use of the chest press machine as your primary heavy pushing exercise, work as much as a difficult weight for two to 4 sets of 5 to 10 repetitions. Take generous three-to-four-minute rest intervals between sets. This protocol will construct strength and size.

As a Moderate-to-Light Secondary Exercise

Not ready to completely embrace the machines? Keep a free weight exercise as your primary pressing movement and use the chest press machine as if it were an adjunct exercise, or “pump work.” Use moderate-to-light weight and perform for top repetitions. The chest press machine can take the place of a triceps- or chest isolation exercise, akin to pushdowns or pec flyes.

We all know a wide selection of loads are effective for constructing size and strength. (19)(20)(21) — So, don’t stress about percentages or 1-repetition maximum testing. Using a weight that you just find “light to moderately heavy,” perform two or three sets. Perform enough repetitions to approach failure. Take two to a few minute rest between sets.

As A part of a Superset or Alternating Set Routine

In case your workout split permits you to pair exercises that hit opposing muscle groups in the identical workout, you’ll be able to save a ton of time. Supersetting is when no rest is taken between the paired exercises. If a conventional rest interval is taken between the opposing exercises, the programming strategy is known as “alternating sets.”

For a killer chest and back workout, try pairing the chest press with a back exercise like a barbell bent-over row or a neutral-grip lat pulldown. To come to a decision whether you’ll use supersets or alternating sets, select whether you might be optimizing for efficiency or fatigue management.

Supersets save more time, but could end in more fatigue. Although supersets typically avoid fatigue within the working muscles (“peripheral fatigue”), they could not provide enough rest to avoid accumulating systemic or central fatigue, which could interfere you’re your next set.

Alternatively, alternating sets provide more overall rest. They may still save time relative to traditional straight sets, because most lifters won’t require as much rest to recuperate between opposing exercises.

Chest Press Machine Variations

If you happen to’re fortunate to coach at a well-equipped gym, the usual chest press machine isn’t your only option. You could need to explore the gym to see if you could have access to those variations.

Converging Chest Press Machine

The arms converge, or come together, throughout the upward movement phase when using a converging chest press machine. You’ll know a chest press is converging by inspecting the pivot points of the machine’s movement arms. On converging machines, the movement arms are angled inwards while, on traditional or non-converging chest press machines, the movement arms are directed straight ahead.

The converging chest press facilitates more range of motion toward peak contraction, or shortest muscle length of your pectoralis major. While some find the converging chest press machine feels more “natural,” machine designs vary. Basic technique guidelines apply to the converging machine. Set an appropriate seat height and seatback position, maintain retracted shoulder blades, and press along the trail of the movement arms.

Incline Chest Press Machine

Just because the incline bench press may provide greater upper chest training in comparison with the flat bench press, the incline chest press machine may bias your upper chest greater than the normal chest press machine. (22)(23)(24)

The first difference between the incline chest press machine and traditional chest press machine is the movement arm path. On the incline machine, the movement arms travel at an upward angle relative to your torso, while the normal chest press machine’s movement arms travel roughly horizontal relative to your torso.

Although exercise technique and setup is analogous between the 2 exercises, the initial position of the handles ought to be higher for the incline chest press machine than the normal chest press. Adjust the seat height so the handles are midway between your mid-chest and collarbones. Push along the natural path of the movement arms along with your wrists straight. Lower with control and transition into the following repetition without bouncing out of the underside position.

Smith Machine Chest Press

In search of a hybrid exercise between chest press machine and barbell bench press? Consider the Smith machine chest press. Like the usual chest press machine, the Smith machine chest press constrains the movement path and certain has some built-in safety features, akin to adjustable range of motion limiters.

The barbell bench press and Smith machine chest press are each performed from a lying position, each use a pronated (overhand) grip on a straight bar, and neither incorporate the variable resistance patterns of lever- or cam-based chest press machines.

Counterbalanced Smith machines negate the burden of the bar, meaning the unloaded bar feels virtually weightless. Obviously, you’ll have to add barely more weight to counterbalanced Smith machines than non-counterbalanced.

Smith machines use a hook-like mechanism to securely un-rack and re-rack the barbell on its tracks. Turn into accustomed to the wrist-motion required to operate this mechanism and, in anticipation of this movement, pre-position your wrists barely in the opposite direction before your set.

Finally, position yourself appropriately on the bench. In contrast to bench press, which is about up with the bar above your neck, you’ll need to start out with the bar above your mid-chest on the Smith machine because it tracks vertically throughout the exercise.

FAQs

Can I just do lengthened partials on the bench press as an alternative of the chest press machine?

Perhaps, however the constant external resistance of the barbell won’t be very forgiving should you try and perform repeated partial repetitions through the sticking point. You’ll likely need to scale back the burden to successfully perform lengthened partials with the normal bench press. 
Using a machine with a well-designed resistance curve avoids this issue, because the machine applies less external resistance through the standard sticking point of the press. This enables for using lengthened partials at the tip of a high effort set (as demonstrated within the The best way to Progress section). The machine also has built-in safety features to guard you within the event you are taking your lengthened partials past the purpose of failure.

Which is best: plate-loaded or cable-stack loaded chest press machines?

Espresso or pour-over? Single barrel whiskey or aged tequila? Vacation to the beach or to the mountains? These are questions that ultimately come right down to personal preference. While each option has its strengths and downsides, you must try each options and use the one which feels best. 
Stack-loaded machines are quick and straightforward to make use of and so they’re great for advanced training techniques, akin to drop sets. They could be exquisitely engineered with smooth and sensible resistance curves. Nevertheless, strong lifters could also be limited by the utmost resistance offered by the burden stack.
Plate-loaded machines may require hauling plates across the gym and won’t allow the precise manipulation of the resistance curve offered by cable machines with variable resistance cams. Nevertheless, plate-loaded machines with high-quality bearings almost all the time have a greater feel than cable- or belt-driven stack-loaded machines because they’ve less friction or resistance to movement.
Friction resistance isn’t thing in machines. It makes the concentric phase harder and makes the eccentric phase easier, a pattern misaligned along with your muscles’ capacities. 

What’s the cope with the ‘iso-lateral’ chest press machines?

Iso-lateral chest machines allow separate operation of the movement arms, allowing you to coach your left and right sides independently almost like a “machine-version of dumbbells.”
When equally loaded, the iso-lateral design theoretically prevents a lifter’s “strong side” from taking the lion’s share of the press. Iso-lateral machines also allow the lifter to load a unique amount of weight on the left and right side. This feature could also be useful in special circumstances related to injury and rehabilitation. 
A recent, particularly bothersome, trend is using alternating repetitions on iso-lateral chest machines. The lifter locks out one arm while performing a repetition with the opposite arm and see-saws forwards and backwards throughout the set.
While this alternating strategy could also be useful if a lengthened isometric were held in the underside position while the opposite arm performs a repetition, it’s a waste of time to rest one arm within the locked out position. Normally, iso-lateral machines are best used using the identical technique as a machine chest press with a non-independent movement arm.

Chest Terminator — Rise of the Machine Press

A well-designed chest press machine may feel prefer it has been sent from the longer term to enhance your gains and protect you from harm. If you happen to accept the assistance of the machine and apply the programming recommendations above, it’s going to soon be Judgement Day to your lagging chest. 

References

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