Machine Inner Chest Press

Machine Inner Chest Press


This exercise involves using a machine to perform a chest press, targeting the muscles in the chest, shoulders, and triceps. The user sits on the machine and pushes the handles forward, contracting the chest muscles. The resistance can be adjusted to increase or decrease the difficulty of the exercise.

Muscle Group

Equipment Required

Machine Inner Chest Press Instructions

  1. Adjust the seat height so that the handles are at chest level.
  2. Sit on the machine with your back flat against the pad and your feet flat on the floor.
  3. Grasp the handles with an overhand grip and push them forward until your arms are fully extended.
  4. Slowly bring the handles back towards your chest, keeping your elbows close to your body.
  5. Pause for a moment when the handles are close to your chest, then push them forward again to complete one repetition.
  6. Repeat for the desired number of repetitions.
  7. When finished, release the handles and carefully stand up from the machine.

Machine Inner Chest Press Form & Visual

Machine Inner Chest Press

Machine Inner Chest Press Benefits

  • Targets the chest muscles, specifically the pectoralis major and minor
  • Helps to build strength and muscle mass in the chest area
  • Can be adjusted to target different areas of the chest, such as the upper or lower chest
  • Provides a controlled and stable movement, reducing the risk of injury
  • Allows for a greater range of motion compared to traditional bench press exercises
  • Can be used by individuals of all fitness levels, as the weight can be adjusted to suit individual needs

Machine Inner Chest Press Muscles Worked

  • Pectoralis major (inner chest)
  • Anterior deltoids (front of shoulders)
  • Triceps brachii (back of upper arms)

Machine Inner Chest Press Variations & Alternatives

  • Free weight chest press
  • Resistance band chest press
  • Push-up
  • Dumbbell chest press
  • Barbell chest press
  • Smith machine chest press
  • Cable chest press
  • Decline chest press
  • Incline chest press
  • Close-grip chest press