Step by step
- Adjust the seat so the handles are at mid-chest height.
- Sit with your back against the pad and feet on the floor.
- Press until your arms are almost straight, without locking your elbows.
- Return slowly until you feel your chest stretch.
Tip: Note down the seat height that suits you on each machine so you don't have to find it every time.
Common mistakes
Raise or lower the seat until they're at chest height.
Keep your shoulder blades together and shoulders against the pad.
Control the return over about two seconds.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
When should I move to the barbell?
Once you're comfortable on the machine you can add the barbell or dumbbell press. No need to drop the machine: they complement each other.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add chest press machine to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.