Chest Press (Machine)
Trains the chest. You need a machine. 2 of our free programs use it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Chest Press (Machine)
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
3×12–15the shape they run most (1 session)
1:30typical rest between sets
1finish with an AMRAP set
1set the weight off your training max
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Dorian Yates HIT | Chest, Triceps & Abs | 1×10 @ 50% 1×8–10+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Chest & Arms Hypertrophy | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Chest Press (Machine) progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Muscles worked
What Chest Press (Machine) trains
Technique
How to do the Chest Press (Machine)
- Sit down on the chest press machine with your feet flat on the floor and your back pressed firmly against the backrest. Grasp the handles with both hands, palms facing forward, and position your elbows at a 90-degree angle.
- Push the handles forward and extend your arms fully, keeping a slight bend in your elbows to avoid locking them.
- Slowly return to the starting position by bending your elbows and bringing the handles back towards your chest.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your back and head flat against the backrest to maintain proper form.
- Focus on engaging your chest muscles throughout the movement.
- Exhale as you push the handles forward and inhale as you return to the starting position.
Substitutes
Swap Chest Press (Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Chest Press (Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.