Machine Inner Chest Press

Also known as: inner chest press machine, pec deck press

Advanced

Pectorals

Leverage Machine

Built around a fixed machine groove, Machine Inner Chest Press fits in after your main press and builds chest thickness through a full range.

How to do Machine Inner Chest Press

Adjust the seat height and position yourself on the machine with your back flat against the pad.
Grasp the handles with an overhand grip and position your elbows at a 90-degree angle.
Push the handles forward until your arms are fully extended, exhaling during the movement.
Pause for a moment at the end of the movement, then slowly return to the starting position, inhaling as you do so.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Chest Exercises

Machine Inner Chest Press Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Match the seat and pad settings every session.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Add one plate only when the full range stays smooth.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Control the return instead of letting the stack drop.

Common Machine Inner Chest Press Mistakes

Ignoring seat and pad height between sessions

Write your settings down and reset them before the first rep.

Flaring the elbows straight out to the sides

Keep the upper arms nearer 45 degrees from the torso.

Stacking hard sessions with no lighter week in sight

Plan a reduced-volume week roughly every fourth week.

Easier and Harder Than Machine Inner Chest Press

Easier progression

Chest Dip On Straight Bar

Swap Machine Inner Chest Press For

Dumbbell Incline Twisted Flyes

Incline Push Up Depth Jump

Cable Middle Fly

Machine Inner Chest Press — Frequently Asked Questions

How do you do the Machine Inner Chest Press?

Adjust the seat height and position yourself on the machine with your back flat against the pad. Grasp the handles with an overhand grip and position your elbows at a 90-degree angle. Push the handles forward until your arms are fully extended, exhaling during the movement. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Machine Inner Chest Press work?

The Machine Inner Chest Press primarily targets the pectorals. It is classified as a chest exercise and is performed with a leverage machine.

How many sets and reps of the Machine Inner Chest Press should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add one plate only when the full range stays smooth. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Machine Inner Chest Press good for beginners?

Not usually. The Machine Inner Chest Press is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.

What can I do instead of the Machine Inner Chest Press?

Try the Dumbbell Incline Twisted Flyes, Incline Push Up Depth Jump or the Cable Middle Fly. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Machine Inner Chest Press the same as the inner chest press machine?

Yes. The Machine Inner Chest Press is also commonly called the inner chest press machine or the pec deck press. Different gyms and training programs label it differently, but "inner chest press machine" and "pec deck press" refer to this same movement.