Selectorized Machine Chest Press
In SetGrip: Machine Chest Press (Selectorized)
A pin-selector chest press is the quickest press in the gym to load, change, and bail out of, which is exactly what beginners and drop-set finishers need. It trades the stabilizer work of free weights for a fixed path, so pair it with dumbbell pressing over time rather than letting it replace free weights entirely.
How to do the Selectorized Machine Chest Press
- Adjust the seat height and position yourself on the machine with your back flat against the pad.
- Grasp the handles with an overhand grip and position your elbows at a 90-degree angle.
- Push the handles forward until your arms are fully extended, exhaling during the movement.
- Pause briefly at the end of the movement, then slowly return to the starting position, inhaling as you do so.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and bend it toward your feet to keep the elbows in and the lats tight.
Muscles worked
Primary
Pectorals · Chest
The pecs press the arms together and forward and are worked hardest at the bottom of the rep when the elbows are below the body.
Common mistakes
- Elbows flared to 90 degrees — this puts the shoulder in a poor position at the bottom; tuck the elbows to about 45 to 60 degrees and touch the bar on the lower chest.
- Losing shoulder blade position — the shoulder blades should be pulled back and down before the unrack and stay there; if they roll forward, the chest loses leverage.
- Bouncing off the chest — control the bar to a light touch and pause for a beat before pressing; a bounce hides how much you can actually press.
- Feet dancing around — plant the feet flat and drive them into the floor for the whole set to keep the body tight.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Bench press goes first in a chest or push session when you are strongest. Superset with a dumbbell row on the same bench for a push and pull pair, or follow it with flies for volume.
Variations and alternatives
Similar exercises
Without machine
Frequently asked questions
What muscles does the Selectorized Machine Chest Press work?
The Selectorized Machine Chest Press primarily works the pectorals. It also involves the triceps and delts, which assist the movement and stabilise the joints.
Is the Selectorized Machine Chest Press good for beginners?
Yes. The Selectorized Machine Chest Press is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Selectorized Machine Chest Press?
If you cannot do the Selectorized Machine Chest Press, try the Dumbbell Bench Press, the Seated Cable Chest Press or the Seated Banded Chest Press. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Selectorized Machine Chest Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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