- 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.
of people found this review helpful
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.
of people found this review helpful
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!
of people found this review helpful
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.
of people found this review helpful
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?
of people found this review helpful
Review: Machine Bench Press
Feb 7, 2010 11:38 AM: Excellent
of people found this review helpful
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....