Machine Wide Chest Presses


  • You will be using a "wide-grip" or "wide-chest" pectoral machine. Adjust the seat so that you press the handles straight ahead.
  • Grasp each handle with an overhand grip. Press the handle straight out in front of your chest.
  • Hold and contract for 1-2 seconds, then release back to the starting position.


  • This is a very controlled range of motion, so take advantage and focus on the muscle used.
Primary muscles Pectoralis major
Secondary muscles Triceps Anterior delts