Machine chest press: how to do it and what it works

Overhand-grip machine chest press

Seated horizontal press on a machine with an overhand grip, which lets you load the pecs and triceps with a guided path.

Form. Adjust the seat so the handles sit at mid-chest height, rest your back, grip overhand and push until your elbows are almost extended; return with control until you feel a stretch in the chest.

Common mistake. Setting the seat too high or too low, lifting your back off the pad, shrugging your shoulders, locking the elbows suddenly, or shortening the range to move more weight.

Pectoralis major · Selectorized machine