Exercise guide
Machine Inner Chest Press
- Beginner
- Compound
- Rep-based
- Chest
This exercise targets the sternal fibers of the pectoralis major, emphasizing the 'inner' chest through a converging movement path that maximizes horizontal adduction. It provides a stable environment to safely push to failure while engaging the anterior deltoids and triceps.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the seat height so the handles are aligned with the middle of your chest.
- Sit firmly with your back and head pressed against the backrest and feet flat on the floor.
- Grasp the handles with a neutral or narrow grip, keeping your wrists straight and elbows slightly below shoulder height.
How to do it
- Exhale as you press the handles forward and inward, focusing on bringing your biceps toward each other to maximize chest contraction.
- Fully extend your arms without locking the elbows, pausing for a second at the peak of the movement.
- Inhale as you slowly return the handles to the starting position, maintaining tension on the pectorals throughout the eccentric phase.
Form checklist
- Keep your shoulder blades retracted and pinned against the backrest throughout the set.
- Avoid shrugging your shoulders toward your ears during the pressing phase.
- Ensure your elbows do not flare out excessively; keep them at a 45-to-60 degree angle from your torso.
- Maintain a slight natural arch in the lower back while keeping the glutes in contact with the seat.
Pro tips
- Focus on the 'squeeze' at the top of the movement by imagining you are trying to touch your elbows together.
- Use a slow 3-second eccentric (lowering) phase to increase time under tension for the pectoral fibers.
Make it harder
- Incorporate a 2-second isometric hold at the point of maximum contraction.
- Perform '1.5 reps' by pressing fully, returning halfway, pressing again, and then returning to the start.
Frequently asked
- What muscles does the machine inner chest press work?
- The machine inner chest press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the machine inner chest press?
- The machine inner chest press uses leverage machine.
- Is the machine inner chest press good for beginners?
- Yes. The machine inner chest press is a beginner-friendly movement and a strong foundation to build on.