Chest
Flat Machine Press
A controlled, stable pressing movement designed to maximize chest hypertrophy while minimizing joint strain.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the seat height so that the handles align with the middle of your chest.
Sit with your back and head firmly against the pad and place your feet flat on the floor for stability.
Grasp the handles with a full grip and retract your shoulder blades to create a stable base.
Exhale and press the handles forward until your arms are nearly straight, avoiding a hard lockout at the elbows.
Inhale as you slowly lower the weight back toward your chest until you feel a comfortable stretch.
Maintain control throughout the entire range of motion and stop before the weight plates touch the stack.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the shoulders to round forward off the backrest
- Excessive arching of the lower back during the press
- Bouncing the weight stack at the bottom of the rep
- Shortening the range of motion by not bringing the handles back far enough
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.