This machine exercise allows you to perform a chest press in a supine position.
- +Good for isolating chest muscles
- +Safer than free weights for beginners
- +Can be adjusted to fit user's body size
- –Less engagement of stabilizer muscles
- –May not provide enough resistance for advanced lifters
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 machine so handles line up with mid‑chest when lying down
- Lie supine, feet planted, low back neutral, shoulder blades pulled back and down
- Grab handles slightly wider than shoulder width; wrists straight, knuckles up
- Elbows at about 45–60° from your torso to protect shoulders
- Press the handles straight out until arms are almost straight; don’t lock elbows
- Lower slowly until handles reach chest level; keep control and tension
- Exhale as you press, inhale as you return
- Avoid shrugging, flaring elbows wide, or bouncing the weight