Exercises / Horizontal push
Chest press machine
Horizontal push Machine Complexity 2/5
Working position
Setup
Sit with the handles at mid-chest height, back against the pad.
Execution
Press the handles forward to near lockout, then return under control.
Coaching cues
- Shoulder blades stay back against the pad
- Wrists stacked over the elbows
- Control the return
Common fault
Shoulders shrugging up toward the ears
Fix: Lower the seat or the load and cue blades down.
Muscles trained
Primary: Pectoralis major (pecs)Triceps brachii (triceps)
Secondary: Deltoid (delts)
Regression and progression
Easier: Wall push-up
Harder: No harder variation recorded.
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.