Machine Inner Chest Press

Setup

1. 01Adjust the seat so the pressing pads or handles sit at mid-chest height.
2. 02Sit tall with the back flat against the pad.
3. 03Place the hands or forearms on the pads and squeeze them inward before the set starts.
4. 04Draw the shoulder blades down and back.

Execution

1. 01Squeeze the pads together as hard as you can and hold that inward pressure.
2. 02Press the pads forward to full elbow extension while maintaining the squeeze.
3. 03Pause briefly at lockout with the pecs fully contracted.
4. 04Return under control without letting the inward pressure drop.

Checkpoints

• -Inward squeeze pressure never relaxes during the rep.
• -Shoulders stay down and back against the pad.
• -The press travels straight forward at mid-chest height.
• -Tempo stays smooth; no bouncing off the stack.

Common mistakes

• -Pressing without squeezing, which turns it into an ordinary machine press.
• -Shrugging or rolling the shoulders forward at lockout.
• -Using loads so heavy the squeeze collapses mid-set.
• -Cutting the return short and working only the top half.