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ChestPlate machineHorizontal push

Machine Chest Press

Reviewed by Bryan Cortez, MS

Fixed path, full effort — the safest way to chase chest failure.

Rep Sweet Spot
8-15
Sets
2-4
sets
RIR
0-2

How to do it

Setup

  • Seat height so the handles line up with mid-chest, blades set against the pad.

Execution

  • Press out and slightly together, squeeze, control back to a chest stretch; don't let the shoulders roll forward.

Common Errors

  • Seat set too high or low for the chest
  • Shoulders rolling forward off the pad
  • Half reps
  • Slamming the lockout

No-Fly Zone

under 5 reps (no stabilizer benefit to maximal singles here)

Programming

Members only · free

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If it hurts

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The Evidence

Builds chest mass with low skill and safe failure. Does NOT train the stabilizers a free press does.

SFR — 1.8

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.