Machine Bench Press
Machine Bench Press is a beginner-level compound in the strength category that primarily works the chest. It also recruits the shoulders and triceps. It is performed with machine.
How to do it
- 1Sit down on the Chest Press Machine and select the weight.
- 2Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.
- 3Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.
- 4Now bring the handles back towards you as you breathe in.
- 5Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.
- 6Repeat for the recommended amount of reps.
- 7When finished step on the lever again and slowly get the handles back to their original place.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.