Machine Inner Chest Press
Target your inner chest with the Machine Inner Chest Press. This exercise effectively isolates the sternal head of the pectoralis major for a sculpted,
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Machine Inner Chest Press
Lever Standing Chest Press
Chest · Pectoralis Major Clavicular Head · Leverage machine
Lever Chest Press (plate loaded)
Chest · Pectoralis Major Sternal Head · Leverage machine
Lever Chest Press
Chest · Pectoralis Major Sternal Head · Leverage machine
Lever Decline Chest Press
Chest · Pectoralis Major Sternal Head · Leverage machine
Description
A strength training exercise targeting the inner chest muscles using a chest press machine.
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How to do Machine Inner Chest Press
- 01Setup
Adjust the seat height so the handles are roughly at mid-chest level when seated with your back pressed against the pad.
- 02Setup
Sit firmly against the backrest with your feet flat on the floor, grip the handles with an overhand grip slightly wider than shoulder-width, ensuring your wrists are straight.
- 03
Exhale as you press the handles forward, extending your arms fully but without locking your elbows, consciously squeezing your inner chest muscles at the peak contraction.
- 04
Inhale as you slowly and in a controlled manner return the handles to the starting position, allowing your chest muscles to stretch fully before initiating the next repetition.
- 05
Maintain constant tension on your chest throughout the entire movement, avoiding resting the weight at the top or bottom of the repetition.
Tips
- To emphasize the inner chest, visualize bringing your biceps together as you press, focusing on the contraction in the center of your chest.
- Keep your shoulders depressed and retracted throughout the movement to prevent your deltoids from taking over and to maximize chest engagement.
- Control the eccentric (lowering) phase of the movement for at least 2-3 seconds to increase time under tension and promote muscle growth.
- Ensure your elbows are slightly tucked, not flared wide, to maintain optimal leverage for the chest muscles and reduce stress on the shoulder joint.
Common mistakes
- Using momentum to press the weight prevents effective muscle engagement; instead, use a controlled, deliberate motion focusing on the muscle contraction.
- Flaring elbows too wide can put undue stress on the shoulder joints; keep your elbows slightly tucked to keep tension on the chest.
- Not achieving a full range of motion limits muscle activation; ensure you press until your arms are nearly straight and allow a full stretch on the return.
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What muscles does Machine Inner Chest Press work?
Machine Inner Chest Press primarily targets Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii.
Is Machine Inner Chest Press good for beginners?
Machine Inner Chest Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Machine Inner Chest Press?
You need Leverage machine to perform Machine Inner Chest Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Machine Inner Chest Press?
To emphasize the inner chest, visualize bringing your biceps together as you press, focusing on the contraction in the center of your chest. Keep your shoulders depressed and retracted throughout the movement to prevent your deltoids from taking over and to maximize chest engagement. Control the eccentric (lowering) phase of the movement for at least 2-3 seconds to increase time under tension and promote muscle growth. Ensure your elbows are slightly tucked, not flared wide, to maintain optimal leverage for the chest muscles and reduce stress on the shoulder joint.
What are common mistakes when doing Machine Inner Chest Press?
Using momentum to press the weight prevents effective muscle engagement; instead, use a controlled, deliberate motion focusing on the muscle contraction. Flaring elbows too wide can put undue stress on the shoulder joints; keep your elbows slightly tucked to keep tension on the chest. Not achieving a full range of motion limits muscle activation; ensure you press until your arms are nearly straight and allow a full stretch on the return.
Related exercises
Smith Hex Press
Chest · Pectoralis Major Sternal Head · Smith machine
Smith Wide Grip Bench Press
Chest · Pectoralis Major Sternal Head · Smith machine
Smith Bench Press
Chest · Pectoralis Major Clavicular Head · Smith machine
Lever Lying Chest Press (plate loaded)
Chest · Pectoralis Major Sternal Head · Leverage machine
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store