Machine Inner Chest Press
Description
The machine inner chest press is a chest press machine where the handles converge toward each other as you press, mimicking a bench press combined with a fly. The converging path bias activates the inner pectoral fibers more than parallel-path machines, providing a unique stimulus for inner chest development.
Muscle Group
Equipment Required
Machine Inner Chest Press Instructions
- Adjust the seat so the handles align with your mid-chest when seated.
- Sit with your back firmly against the pad. Grip the handles.
- Plant your feet flat. Brace your core.
- Press the handles forward by extending your arms.
- As you press, the handles converge toward each other in the middle.
- Squeeze your inner chest hard at the lockout.
- Slowly return the handles to the start under control.
- Stop before the weight stack touches down to maintain tension.
Machine Inner Chest Press Form & Visual
Machine Inner Chest Press Benefits
- Targets the inner pectoral fibers
- Converging path mimics a bench-and-fly hybrid
- Guided path allows focus on the chest
- Easy to load progressively
- Excellent for inner chest development
- Safer than free-weight variations
Machine Inner Chest Press Muscles Worked
- Pectoralis major (inner fibers emphasis)
- Triceps brachii
- Anterior deltoid
- Serratus anterior
Machine Inner Chest Press Variations & Alternatives
- Lever Incline Chest Press
- Cable Crossover
- Pec Deck Fly
- Dumbbell Chest Fly
- Machine Chest Press
