When it comes to building a stronger chest, there’s nothing quite like the chest press machine! More than just an exercise for targeting specific muscle groups, the chest press machine comes with a myriad of added advantages, including safety and ease of use.

In this guide, we will start by telling you everything you know to use the chest press machine like a pro and only then explore some of its unique advantages. 

To perform this exercise, you need access to a chest press machine, but you’ll easily find one in virtually every gym out there. Ready to begin?

How to perform the Chest Press Machine(Video):

How to Use the Chest Press Machine (in 2 Steps)

This is how you stay safe (and ensure maximum performance) with the chest press machine in 2 simple steps:

1. Before doing any rep, adjust the seat correctly. This means setting the seat’s height so the handles are precisely at chest level while you are seated. Keep in mind that your feet should be comfortably placed on the floor;
2. Beginners tend to look for shortcuts at the gym, such as making the most of the natural momentum of weight machines to facilitate their movements. Needless to say, your movements on the chest press machine should be slow and controlled to get as much muscle engagement as possible;

(Effects of regular and slow speed resistance training on muscle strength, National Library of Medicine)

The 6 Main Advantages of the Chest Press Machine

Why do so many people love the chest press machine? Well, there are at least 6 reasons why:

1. In addition to effectively targeting the chest muscles, the chest press machine also activates secondary muscles such as the deltoids and triceps.
2. Because the weights are fixed into the machine, the chest press is more effective at muscle isolation than free-weight exercises such as, for example, the bench press.
3. Additionally, the easy control provided by the chest press machine makes it very desirable for anyone struggling with stability—that’s because, unlike free-weight exercises, you don’t need to be particularly stable to perform the chest press machine.
4. Unlike other gym favorites, the chest press machine is extremely safe and does not require a spotter, which makes it especially convenient.
5. The chest press machine is associated with excellent long-term results, being outstanding for hypertrophy development.
6. Due to all the advantages cited above, the chest press machine is broadly viewed as one of the best exercises for beginners.

Chest Press Machine vs. Other Chest Exercises

Few gym exercises are as encompassing as the chest press machine, which has a unique list of advantages. But how does it compare, specifically, to other chest exercises?

• Barbell bench press: The chest press machine offers more stability, but might have a more limited range of motion compared to the bench press.
• Incline dumbbell bench press: Requires more control from the person performing the exercise than the chest press machine.
• Pec deck: While both machines offer stability, the pec deck isolates the chest muscles more than the chest press machine.
• Dumbbell fly: Albeit not as indicated for beginners as the chest press machine, the dumbbell fly is a great alternative for anyone looking for an exercise that’s hyper-focused on pectoral contraction.

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