Chest · Machine
Machine Chest Press
How to do the machine chest press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Horizontal Press
- Mechanic
- Compound
How to do it
Adjust the seat so handles are at chest height. Press the handles forward, squeezing your chest at the top, then return to start.
- 1Feel your chest and triceps working as you press the handles forward
- 2Keep your shoulder blades retracted and back against the pad
- 3Squeeze your chest at the end of the press
Common mistakes
- Avoid locking your elbows; keep a slight bend
- Don't let your shoulders roll forward; maintain good posture
- Avoid using excessive momentum; press and return under control
Muscles worked
The machine chest press mainly works the mid chest, with the triceps, upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Machine Chest Press strength standards
See how your machine chest press ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM82.5 lb
Silvere1RM140 lb
Golde1RM217.5 lb
Platinume1RM300 lb
Diamonde1RM347.5 lb
Champione1RM390 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the machine chest press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed April 2026.