ProgreviaMachine press
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How to do it
Set the seat so the handles sit at mid-chest height. Press forward contracting the chest and control the return without letting it snap back; ideal for reaching failure safely.
Muscles worked
Mainly pecho. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Horizontal push
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Moderate (1.1 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Bouncing the bar or dumbbells off the chest instead of controlling the final part of the range.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Machine press compares with other chest exercises
The catalogue has 18 exercises with chest as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Machine press is number 11.
It sits in the middle of its group: it works as the day's main exercise or as a second or third one.
With different equipment, the same movement pattern offers 9 alternatives, such as Push-ups, Weighted push-up and Ring push-ups.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Push-ups | bodyweight | Moderate (0.7 out of 2.2) | Basic |
| Weighted push-up | bodyweight | Moderate (0.9 out of 2.2) | Basic |
| Machine press | machine | Moderate (1.1 out of 2.2) | Basic |
| Ring push-ups | bodyweight | High (1.2 out of 2.2) | Advanced |
| Parallel bar dips | bodyweight | High (1.4 out of 2.2) | Needs coaching |
| Dumbbell bench press | dumbbells | High (1.5 out of 2.2) | Basic |
| Incline dumbbell bench press | dumbbells | High (1.5 out of 2.2) | Basic |
| Decline bench press | barbell | High (1.6 out of 2.2) | Needs coaching |
On a machine. In the meta-analysis by Haugen et al. (2023), with thirteen studies and 1,016 participants, there were no significant differences in muscle growth between training on machines and with free weights.
- Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance: a systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation. 2023;15(1):103.
Alternative exercises
More Horizontal push exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Machine press based on your level, goal and available days.
Build your Chest workout
Generate a full routine with the emphasis on Chest and Machine press among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Machine press work?
Machine press mainly works the pecho muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Machine press should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for pecho to your level (about 10–20 sets per muscle per week).
Is Machine press good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow pecho.
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