Exercise · Form & cues
Machine Chest Press — form guide
Chest (primary) · Triceps · Front Delts. Equipment: Plate-Loaded or Selectorized Chest Press Machine. Difficulty: Beginner.
TEMPO
3-1-2-1
The fixed path lets you push to true failure safely — no spotter required. Use this on your last set of any chest day to chase a real RIR 0.
Cues
- Adjust seat so handles align with mid-chest
- Retract scapulae before unracking the handles
- Full ROM — let handles travel back until you feel a chest stretch
- Slight pause at the squeeze, slight pause at the stretch
Common mistakes
- Seat too low — handles press up, becomes shoulder press
- Half-reps to chase weight
Injury notes
Most shoulder-friendly press once seat is dialed. Great for return-to-press protocols.
Progression
Add 5kg/stack when 10 reps stay clean with full ROM.