Seated chest press

  • Working: chest
  • less: triceps, front delts
  • Equipment: Chest press
Seated chest press: top and bottom position of the repetition, 3D model
Top and bottom of the repetition
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Technique

  1. Shoulder blades together and against the pad, handles at mid-chest height.

  2. Elbows usually ~45° from the torso and not behind the line of the back.

  3. Bring the handles back 2 s (elbow not deeper than ~85°), press 1 s to nearly straight arms, no hard lock.

Common mistakes

  • Shoulder blades off the backrest — squeeze them together and press them back.
  • Elbows flaring out wide — keep them about 45° from the body.
  • Snapping the elbows straight — stop just short of locking out.
  • Too heavy, shoulders roll forward — lower the weight.

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