Gym workouts
Machine chest workout: chest press, incline press, pec deck and dip machine
A whole chest session on machines, for when you want to train your chest hard without a barbell or a spotter. You press first, then press at an angle, then fly, then finish with the dip machine for your triceps. Machines and free weights built strength alike in reviews, though you get strongest at what you train, so if you want a bigger barbell bench, bench too. No trial has tested this session: the order follows our chest and triceps workout and full-body machine workout, and the doses are our editorial starting point. Our chest press machine guide covers the set-up step by step.
Warm-up
- Stationary cycling5 min easyBeginner · Quads, Glutes, Hamstrings · 3D demoOr the cross-trainer, with little resistanceEasier: Recumbent exercise bikeHarder: Air bike intervals
- Band pull-apart15 repsIntermediate · Shoulders, Back · 3D demoA light band, arms straight. No band? 10 slow shoulder circles each wayEasier: Prone Y-T-W raisesHarder: Tuck back lever
- Beginner · Shoulders, Chest, Abs · 3D demoAt a wall or a bench: let your shoulder blades come together, then push them apartEasier: Dumbbell shoulder-blade punchHarder: Push-up
Main press
Rest 90 s to 2 min between sets
- Chest press machine1 warm-up set of 8Beginner · Chest, Triceps, Shoulders · 3D demoAt about half your working weight. Set the seat so the handles start level with the middle of your chest, and use the foot lever if there is oneHarder: Barbell bench press
- Chest press machine3 × 8 to 12Beginner · Chest, Triceps, Shoulders · 3D demoShoulder blades back on the pad; press until your arms are straight but not locked. Stop 2 or 3 reps shortHarder: Barbell bench press
Second press
Rest 90 s between sets
- Plate-loaded lever incline press2 to 3 × 8 to 12Beginner · Chest, Shoulders, Triceps · 3D demoHandles start level with the top of your chest, not above your shoulders. Stop 2 or 3 reps short. No plate-loaded incline? An incline cable press or the Smith machine incline pressHarder: Incline dumbbell press
Fly
Rest 60 to 90 s between sets
- Machine chest fly (pec deck)2 to 3 × 10 to 15Beginner · Chest, Shoulders · 3D demoSet the range a few clicks forward, and never let your elbows pass behind your chin. The last set can end 0 to 2 reps shortEasier: Isometric chest squeeze (palm press)Harder: Cable fly
Dips
Rest 90 s between sets
- Dip machine2 to 3 × 8 to 12Beginner · Triceps, Chest, Shoulders · 3D demoElbows tucked; don't let your shoulders roll forward at the topHarder: Parallel bar dip
Balance (optional)
- Machine row2 × 12 to 15Beginner · Back, Biceps, Shoulders · 3D demoChest on the pad, no shrugging. Or the seated cable rowHarder: Supported single-arm dumbbell row
Cool-down (optional)
- Beginner · Chest, Shoulders · 3D demoOnly as far as feels comfortableEasier: Elbows backHarder: Fish pose (Matsyasana)
Tips
- In your first two weeks, do 2 sets of each move and stop every set with 3 or 4 reps to spare. After that, stop 2 or 3 reps short on the presses; the last set of flys can go 0 to 2 short.
- Set each machine before you load it, and write the settings down: seat height, handles and range.
- When every set reaches the top of its range, add the smallest weight step and go back to the bottom of the range.
- Once or twice a week, with a pulling session in the same week, such as our back workout or a pull day, to keep your shoulders balanced.
- Shoulders: keep pain to about 5 out of 10 or less, back to its usual level by your next session; a sharp pinch means a shorter range, a lighter weight or stop. A pop or tearing feeling at the front of your armpit or chest needs checking the same day (NHS 111 or an urgent treatment centre).
- Breathe out as you press rather than holding your breath. With high blood pressure, keep breathing and stop well short of failure. With a pacemaker or defibrillator, ask your doctor before upper-body strength training.
- After heart surgery through the breastbone, a heart or lung transplant, or breast cancer surgery or reconstruction, follow your surgical team's advice before pushing with your arms.
- Machine taken? The dumbbell bench press for the chest press, dumbbell flys for the pec deck, close-grip push-ups for the dip machine.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the machine chest workout: chest press, incline press, pec deck and dip machine take?
About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine, A band, Strength machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 5 of its 9 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.