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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

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How to do it

  1. Set the seat so the handles line up with the middle of your chest, not your collarbones.
  2. Plant both feet, pull the shoulder blades down and back into the pad.
  3. Press out until the arms are almost straight, keeping a soft elbow.
  4. Squeeze the chest for a beat at the top with the hands driving slightly toward each other.
  5. 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

GoalPrescription
Size3–4 sets of 8–12 reps, 90s rest
Strength5 sets of 5 with 2–3 min rest
Finisher2 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

What people ask about chest press

This guide covers chest pres form, how to do chest press correctly, chest pres muscles worked, chest pres sets and reps for muscle growth, chest press machine or dumbbells pectoralis major exercise and the swaps to run when a rack or bench is taken.

Training the same muscles from another angle? Start with the full exercise library or let the free workout plan generator slot chest press into a four-week block.

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