A machine exercise that targets the chest, while also working the shoulders and triceps.
- +Easy to use for beginners
- +Isolates chest muscles well
- +Safe for solo workouts
- –Limits range of motion compared to free weights
- –May not engage as many stabilizer muscles
This exercise targets:
Chest
Middle Chest
Upper Chest
Serratus
Lower Chest
Shoulders
Front Delts
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust seat so handles align with mid-chest; set a manageable weight
- Sit tall, feet flat, back and head against pad; grip handles with neutral wrists
- Retract and depress shoulder blades; keep chest up
- Elbows slightly below shoulder height, angled ~45–60° from torso
- Press handles forward until arms are nearly straight; don’t lock out hard
- Control the return until handles are just above chest; avoid shoulders rolling forward
- Breathe out as you press, breathe in as you return; use a smooth tempo (about 1–2 up, 2–3 down)