Converging Chest Press Machine: how to do it right
In short: Horizontal press on a converging machine that targets the middle of the chest with peak tension at mid-range.
How to do it, step by step
- 1Set the seat so that the handles come to the middle of your chest, back and hips flat against the backrest.
- 2Grab the handles, elbows slightly below your shoulders, shoulder blades retracted and down.
- 3Press forward while bringing your hands together, without violently locking out your elbows at the end of the range.
- 4Come back under control until you feel the chest stretch, without the handles hitting the stop.
- 5Keep a continuous rhythm, about 2 seconds on the return and 1 to 2 seconds on the press, with no dead time.
The mistake to avoid
Don't release the weight all at once, control the return.
Other common mistakes
- Locking out your elbows at the end of the press shifts the effort to the joint and drains chest tension: stop just before full extension.
- Lifting your shoulder blades off the backrest weakens the shoulder and steals work from the chest: keep them retracted and flat throughout.
- Rushing the middle of the range by pressing too fast wastes the most effective zone: slow down and emphasize the contraction at mid-range.
- Loading too heavy and shortening the range: reduce the weight to cover the whole useful range.
Muscles worked
- Main:
- Chest
- Supporting:
- Front delts, Triceps
The pectoralis major (sternocostal head, the middle of the chest) is the prime mover, it brings the arm toward the midline. The anterior head of the deltoid assists the press and shoulder flexion. The triceps brachii handles elbow extension at the end of the movement. The converging handles force a slight bringing together of the hands, which emphasizes chest recruitment compared to a barbell press.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Barbell Bench Press ›
- Dumbbell Floor Press ›
- Medicine Ball Chest Pass ›
- Decline Barbell Bench Press ›
- 30° Incline Barbell Bench Press ›
Frequently asked questions
How do I do this exercise?
Set the seat so the handles come to the middle of your chest, back and hips flat, shoulder blades retracted and down. Press forward while bringing your hands together, without violently locking out your elbows, then come back under control until you feel the chest stretch. Keep a continuous rhythm, with no dead time.
How low should I go?
Tension is highest at mid-range on this machine, when your arms are halfway between the stretch and extension. Do not lock out your elbows at the end of the press and do not let the handles hit the stop on the return. Go for the full range you control, taking special care of the middle where you must press hard.
I don't feel anything, is that normal?
Since tension peaks at mid-range, do a one-second pause exactly in the middle of the range on a few reps. Focus on the idea of bringing the handles toward each other, not just pushing in front of you: that is what activates the middle of the chest. Also check that your shoulder blades stay flat, otherwise the deltoid steals the work.
How fast should I do the movement?
About 2 seconds on the return where the chest lengthens, 1 to 2 seconds on the press, with no dead time. Slow down slightly at mid-range and press hard there, it is the zone that pays off the most on this machine.
How do I breathe?
Inhale during the return where the chest lengthens, exhale as you press forward. Keep your trunk braced and your hips anchored to the seat to create a stable base and transmit force to the handles.