Push · Chest press machine or dumbbells
Chest press: machine and dumbbell form
The chest press is the safest way to press heavy without a spotter, which makes it the best chest builder for anyone training alone.
Muscles worked: Pectoralis major, Anterior deltoid, Triceps
How to do it
- Set the seat so the handles line up with the middle of your chest, not your collarbones.
- Plant both feet, pull the shoulder blades down and back into the pad.
- Press out until the arms are almost straight, keeping a soft elbow.
- Squeeze the chest for a beat at the top with the hands driving slightly toward each other.
- Return under control until you feel a stretch across the chest, then press again.
Mistakes to avoid
- Handles set too high, which loads the front delt instead of the chest.
- Shoulders rolling forward at the top and giving up chest tension.
- Slamming the stack on the way back rather than controlling the stretch.
Sets and reps
| Goal | Prescription |
|---|---|
| Size | 3–4 sets of 8–12 reps, 90s rest |
| Strength | 5 sets of 5 with 2–3 min rest |
| Finisher | 2 sets of 20 with a slow lower after your heavy work |
Swaps and alternatives
- Dumbbell bench press — Longer range and more stabiliser work.
- Incline dumbbell press — Shifts load to the upper chest.
- Push-up — No equipment, easily progressed with a deficit.
Common questions
Keep training
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