Machine Bench Press
Works the chest.
- Primary muscles
- Chest
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Machine
- Level
- Beginner
- Mechanic
- Compound
- Force
- Push
How to do it
- Sit down on the Chest Press Machine and select the weight.
- Step 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.
- Grab 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.
- Now bring the handles back towards you as you breathe in.
- Push 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.
- Repeat for the recommended amount of reps.
- When finished step on the lever again and slowly get the handles back to their original place.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Chest exercises
- Butterfly Machine
- Decline Smith Press Machine
- Leverage Chest Press Machine
- Leverage Decline Chest Press Machine
- Leverage Incline Chest Press Machine
- Smith Machine Bench Press Machine
- Smith Machine Decline Press Machine
- Smith Machine Incline Bench Press Machine