Bodybuilding.com - Machine Bench Press Exercise Guide and Video

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Machine Bench Press

Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Machine
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
Your Rating:

9.0

Out of 10

Excellent

Exercise Rating Read Machine Bench Press Reviews

Exercise Widget

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Main Muscle: Chest

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.

Comment Type: Review Tip

0 of 0 people found this review helpful

ndubberley

Review: Machine Bench Press	Exercise Rating	10/10
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?

ndubberley BodyStats

Height:

6 '3" (1.91m)

Weight:

260.7 lbs

Down 0.3 lbs

Bodyfat:

No Data

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onuraksu

Review: Machine Bench Press	Exercise Rating	10/10
Feb 7, 2010 11:38 AM: Excellent

onuraksu BodyStats

Height:

5 '6" (1.68m)

Weight:

158.4 lbs

Down 1.6 lbs

Bodyfat:

9.0 %

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Burt_The_Beast

Review: Machine Bench Press	Exercise Rating	10/10
Jan 29, 2010 10:03 AM: One of my favorite Chest workout!!!! Easy to use and a good machine for doing chest....