- 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.
Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a regular bench. Alternatively, you can use the pulley machine as well.
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Review: Machine Bench Press
Nov 19, 2011 5:14 AM: It's a nice workout to start off with if you are doing isolated workouts for the chest. Excellent if you don't want to deal with form with the barbell.
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Review: Machine Bench Press
Jul 28, 2010 6:29 AM: I prefer the Hammer Strength Machine Press. In either case, a very good alternative or supplement to the barbell bench press, especially if you don't have a spotter and want to lift heavy weight. No bar to worry about. Also easier on the lower back for people with back issues.
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Review: Machine Bench Press
Jul 4, 2010 7:08 AM: I think that Bench press machine is better than barbell bench press!However barbell incline press is better than incline bench press machine!
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Review: Machine Bench Press
Mar 11, 2010 8:40 AM: just instantly start with a barbell
also works your coördination, otherwise you'd have to entirely rebuild your strength because of it.
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Review: Machine Bench Press
Feb 8, 2010 8:07 PM: Great exercise for building up to the barbell. What I still have yet to understand is whether the grip should be at nipple/just above nipple height or near the collar bone...I have more strength just above nipple height...but is this cheating?
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Review: Machine Bench Press
Feb 7, 2010 11:38 AM: Excellent
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Review: Machine Bench Press
Jan 29, 2010 10:03 AM: One of my favorite Chest workout!!!! Easy to use and a good machine for doing chest....