Supine Machine Chest Press

Supine Machine Chest Press

Type: Compound Muscle: Chest Equipment: Machine

This machine exercise allows you to perform a chest press in a supine position.

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+Builds chest and pressing strength
+Provides a stable pressing path
–Less stabilizer muscle involvement
–Fixed path may not suit everyone

This exercise targets:

Chest

Middle Chest

Upper Chest

Serratus

Lower Chest

Shoulders

Front Delts

–

Triceps

Ratios are approximate and can vary depending on form and technique.

How to perform

Adjust machine so handles line up with mid‑chest when lying down
Lie supine, feet planted, low back neutral, shoulder blades pulled back and down
Grab handles slightly wider than shoulder width; wrists straight, knuckles up
Elbows at about 45–60° from your torso to protect shoulders
Press the handles straight out until arms are almost straight; don’t lock elbows
Lower slowly until handles reach chest level; keep control and tension
Exhale as you press, inhale as you return
Avoid shrugging, flaring elbows wide, or bouncing the weight