Lever Chest Press “Machine”: Your Easy How-To Tutorial

Lever Chest Press is a fantastic compound exercise. This exercise is a great way to tone up your chest, back, and shoulders. We’ll take you through the steps, explain the benefits, tell you which muscles it uses, give some tips on how to do it correctly, and let you know what mistakes to avoid. So let’s get started. In no time you’ll be on your way to looking and feeling fit.

Lever Chest Press (Machine) Summary

  • Primary Muscles: Pectoralis Major – Sternal
  • Secondary Muscles: Deltoid – Anterior, Pectoralis Major – Clavicular, Triceps Brachii
  • Equipment: Chest Press Machine
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic
Graphic image of a fit man performing alternate cable triceps extensions.

Lever Chest Press (Machine) Instructions

  • Lie flat on a bench with feet flat on the ground and knees bent.
  • Grasp a pair of dumbbells with palms facing away from you.
  • Lift the dumbbells off the ground and extend your arms straight out in front of you.
  • Keep your elbows close to your body and bent slightly.
  • Push the dumbbells up until your arms are fully extended.
  • Lower the dumbbells back to chest level and repeat.

Video Tutorial

How To Use The Chest Press Machine

Lever Chest Press (Machine) Muscles

Target (Agonist)

  • Pectoralis Major – Sternal


  • Deltoid – Anterior
  • Pectoralis Major – Clavicular
  • Triceps Brach

Dynamic Stabilizers

  • Biceps Brachii – Short Head


  • None

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the lever chest press exercise highlighted in red and the rest in blue.

Benefits of Lever Chest Press (Machine)

The Lever Chest Press Machine is an excellent exercise for strengthening the Pectoralis Major-Sternal muscle. It allows for a full range of motion, allowing the user to target the muscle group more effectively. The leverage provided by the machine helps to reduce stress on the joints, while allowing for greater control over the weight and resistance. Additionally, this exercise helps to build strength in the chest and arms, while improving posture and overall stability. By performing this exercise regularly, users can experience improved strength and definition in their chest and arms.

Tips for Performing Lever Chest Press (Machine)

This exercise can be extremely beneficial for individuals wanting to get fit and build muscle. In order to maximize the benefits of the Lever Chest Press, it is important to keep in mind a few key tips. Below are some tips to help you get the most out of this exercise and maximize your fitness goals.

  • Make sure to keep your elbows in close to your body and facing outward as you press the weight up. This will help to ensure that your chest muscles are doing the majority of the work and that the movement is properly targeting them.
  • Exhale as you push the weight up, while maintaining a steady and controlled motion throughout the entire range of motion. This will help to keep your form correct and ensure that your muscles are engaged throughout the exercise.
  • Engage your core muscles throughout the movement to help stabilize your body. This will help to prevent any unnecessary strain on your lower back and also help to maximize the effectiveness of the exercise.

Benefits and Tips Video

How to PROPERLY Use The Incline Chest Press Machine At Planet Fitness (Exercise Tutorial)

Frequent Mistakes To Avoid

It is important to be mindful of the mistakes that can be made while performing the Lever Chest Press. If these mistakes are not avoided, you will not be able to maximize the benefit of this exercise and you may even risk injury. Therefore, it is important to review the following list of common mistakes to ensure that you are performing the Lever Chest Press correctly.

  • Not using the correct form: It is important to maintain proper form when performing the Lever Chest Press. This includes keeping the back flat, chest up, and legs bent with feet on the floor for stability.
  • Using too much weight: Beginners should focus on getting comfortable with the movement before adding additional weight. Adding too much weight can cause strain on the back and shoulders and can lead to injury.
  • Not engaging the core: The Lever Chest Press requires the core muscles to be engaged throughout the movement to keep the body stabilized. Not engaging these muscles can cause an imbalance and instability that can lead to injury.

Variations and Complementary Exercises

The Lever Chest Press (Machine) is a great exercise for developing chest muscles, but if you’re looking for more variations, complementary, or alternative exercises to add to your routine, look no further! Below are some exercises that work similar muscles as the Lever Chest Press (Machine).

Graphic image of Assisted Wide Grip Chest Dip.

Assisted Wide Grip Chest Dip: Assisted Wide Grip Chest Dip is an excellent complementary or alternative exercise for the Lever Chest Press (Machine). This exercise works the chest, triceps, and shoulders in a slightly different way than the Lever Chest Press. It is a bodyweight exercise where you lower your body down to a dip bar, using your hands to support your bodyweight. This exercise focuses on building strength and stability in the chest, triceps, and shoulders, while also increasing range of motion in the joint. This exercise also helps to build stability in the core and upper back muscles, which can help to improve posture and prevent injuries.

Graphic image of Smith Machine Reverse Grip Press.

Smith Machine Reverse Grip Press: The Smith Machine Reverse Grip Press is an ideal alternative or complementary exercise to the Lever Chest Press (Machine). It targets the same muscle group as the Lever Chest Press but with a different angle of resistance. This exercise helps to build strength and stability in the chest, shoulders, and triceps muscles. The reverse grip used in this exercise also helps to improve shoulder stability and helps to prevent injury. Additionally, this exercise can be performed with heavy weights and low reps for strength building, or light weights and high reps for muscular endurance.

Graphic image of Smith Machine Decline Reverse Grip Press.

Smith Machine Decline Reverse Grip Press: The Smith Machine Decline Reverse Grip Press is a great complementary or alternative exercise for the Lever Chest Press (Machine). It provides the same benefits as the Lever Chest Press, but the angle of the Smith Machine allows for a greater range of motion. Additionally, the reverse grip puts more emphasis on the upper chest muscles and gives the user greater stability during the movement. The Decline Reverse Grip Press also helps to recruit more stabilizing muscles that are not targeted with the Lever Chest Press, resulting in a more well-rounded chest workout.

Check Out These Top Machine Exercises

Graphic image of Chest Dip.

Chest Dip: Chest dips are a great complementary exercise to the Lever Chest Press (Machine). They are an alternative exercise that can be done using bodyweight and leverage on either a dip bar or a Smith machine. Chest dips work the same muscles as the Lever Chest Press, but they also work the triceps, which is an important muscle group in chest exercises. They can also help with overall balance and stability in the chest and shoulders. Chest dips are great for building strength, stability, and even size in the chest muscles.

Graphic image of Lever Seated Fly (Machine).

Lever Seated Fly (Machine): The Lever Seated Fly is a great machine-based alternative or complementary exercise to the Lever Chest Press. This exercise works the same muscles as the chest press, but from a different angle and in a different plane of motion. The Lever Seated Fly requires you to sit with your back against a padded seat and press two handles together in front of you. This exercise works your pectorals, deltoids, and triceps muscles and is an excellent addition to any chest workout.

Graphic image of Smith Machine Bench Press.

Smith Machine Bench Press: The Smith Machine Bench Press is a great complementary or alternative exercise for the Lever Chest Press (Machine). It offers the same chest pressing motion as the Lever Chest Press, but with added safety and control as the barbell is securely mounted on a Smith Machine. It also allows for more range of motion compared to the Lever Chest Press, and allows for greater stabilization of the barbell during the exercise. With the added stability and control of the Smith Machine, it’s a great choice for those looking to increase their chest strength and muscle mass.

Opposing Complementary Exercises

To maximize the results of your Lever Chest Press (Machine) exercise, it is important to also incorporate exercises that focus on the opposing muscle groups. This will help to improve muscle balance and provide a more comprehensive workout. Below is a list of suggested exercises to complement the Lever Chest Press (Machine) and work the opposite muscles.

Graphic image of Barbell Rear Delt Raise.

Barbell Rear Delt Raise: The Barbell Rear Delt Raise is a great complement to the Lever Chest Press (Machine) exercise. By targeting the rear delts, this exercise helps to counterbalance the chest press and works the opposing muscle group. This allows for a more balanced workout that targets both the anterior and posterior parts of the shoulder. The Barbell Rear Delt Raise can be performed with either light or heavy weights, and can be done either seated or standing. This exercise helps to build strength in the rear delts while improving posture and stability.

Graphic image of Cable Crossover Reverse Flys.

Cable Crossover Reverse Flys: Cable Crossover Reverse Flys are a great way to supplement Lever Chest Press (Machine) exercises. This exercise helps to strengthen the muscles of the back and shoulders, which are used to oppose the chest muscles that are utilized during the Lever Chest Press (Machine). Cable Crossover Reverse Flys also help to improve posture and balance, as well as develop greater stability in the upper body. This exercise helps to increase overall muscle strength and definition, which complements the Lever Chest Press (Machine) perfectly.

Graphic image of Dumbbell Bent Over Row.

Dumbbell Bent Over Row: The Dumbbell Bent Over Row is an excellent exercise to complement the Lever Chest Press (Machine). This exercise works the opposing muscle group, strengthening the back and increasing overall muscular balance. By performing the Dumbbell Bent Over Row, the muscles in the back are engaged, helping to create a stronger back to support the chest muscles used in the Lever Chest Press. Additionally, the Dumbbell Bent Over Row helps to strengthen the core and improve posture. This makes it a great exercise to do before or after a Lever Chest Press to ensure that both muscle groups are properly worked.


The Lever Chest Press is an excellent exercise for those looking to get fit! Not only does it target your chest muscles, but it also works your triceps and shoulders. As with any exercise, it’s important to make sure you’re using the proper form and breathing techniques. If you follow the instructions and tips from this article, you’ll be well on your way to achieving your fitness goals. So why not give it a try? If you’re looking for more fitness tips, be sure to check out our other articles. Who knows, maybe the Lever Chest Press will be your new favorite exercise!

References: Wikipedia | ExRx.net | PubMed.gov

Pin image for lever chest press post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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