Machine Bench Press
Strength · Beginner · Chest
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Chest
- Secondary
- Shoulders, Triceps
- Equipment
- Machine
- Force
- Push
- Mechanic
- Compound
- Level
- Beginner
Muscles worked
Chest
Also works: Shoulders, Triceps
How to do it — Machine Bench Press
- 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.
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