Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Machine Chest Press

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also delts, triceps

You need

Chest press machine

How to do itPictures · 3 steps
Handles
1Start
Handles
2Arms extended
Main musclesAlso working
  1. 1Set the seat so handles line up with mid-chest
  2. 2Let the handles come back to a full stretch
  3. 3Push your back into the pad

Most common mistake

Seat too high, turning it into a shoulder exercise.

Watch a demo

Good for

  • Top 10 for chest
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Plate-Loaded Chest Pressvs Dumbbell Bench Pressvs Barbell Bench Press
A
For chest
#6 of 32
See the full list →
Research
79
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 79
Target tensionStrong
Loaded stretchGood
ProgressionExcellent
Low costExcellent

Press strength without the balance or spotter a barbell needs.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable FlyCable
  • SHigh-to-Low Cable FlyCable
  • ALow-to-High Cable FlyCable
  • SPec DeckMachine

Takes

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needed to post
280