Machine Inner Chest Press

Machine Inner Chest Press

The Machine Inner Chest Press is a fantastic exercise that targets the muscles in your chest, particularly the inner chest muscles. This exercise is performed using a chest press machine and is an excellent option for those looking to build strength and definition in their chest. By using the chest press machine, you are able to isolate the muscles in your chest, ensuring that you are effectively targeting the inner chest muscles. This exercise also provides a greater range of motion compared to other chest exercises, allowing for a deeper stretch and contraction of the muscles. The Machine Inner Chest Press primarily engages your pectoralis major muscles, which are responsible for adduction and flexion of the arm. It also recruits the anterior deltoids (front of the shoulders) and triceps to a lesser extent, providing a well-rounded upper body workout. To maximize the benefits of the Machine Inner Chest Press, it is important to maintain proper form throughout the exercise. This includes keeping your back firmly against the seat, your feet flat on the ground, and maintaining a controlled and steady movement as you press the handles away from your chest. Incorporating the Machine Inner Chest Press into your routine can help you develop a stronger, more defined chest. However, it is essential to combine this exercise with other chest exercises, as well as a balanced strength training program, to achieve overall muscle symmetry and avoid muscle imbalances.


  • Adjust the seat and handles of the machine to your desired height and position.
  • Sit down on the machine with your back pressed firmly against the backrest.
  • Place your feet flat on the floor and grip the handles of the machine firmly with both hands.
  • Start by exhaling and pushing the handles forward, extending your arms fully.
  • Pause briefly when your arms are fully extended, feeling the contraction in your inner chest muscles.
  • Inhale and slowly bring the handles back towards your chest, keeping your elbows slightly bent.
  • Repeat for the desired number of repetitions, focusing on maintaining proper form and control throughout the movement.
  • After completing the set, carefully release the handles and stand up from the machine.

Tips & Tricks

  • Focus on proper form and technique throughout the exercise.
  • Start with a weight that allows you to comfortably complete 8-12 repetitions with good form.
  • Engage your core muscles throughout the movement to maintain stability.
  • Breathe properly, exhaling during the pushing phase and inhaling during the lowering phase.
  • Avoid locking out your elbows at full extension to keep tension on the chest muscles.
  • Gradually increase the weight or resistance as you become stronger and more comfortable with the exercise.
  • Include the machine inner chest press in a well-rounded chest workout routine to target all areas of the chest.
  • Don't rush through the exercise; focus on controlled movements and a slow tempo.
  • Allow for proper rest and recovery between sets and workouts to prevent overtraining.
  • Ensure that the seat height and backrest position on the machine are adjusted correctly for your body.


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