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Machine Bench Press

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Exercise Data

Type: Strength Main Muscle Worked: Chest Other Muscles: Shoulders, Triceps Equipment: Machine Mechanics Type: Compound Level: Beginner Sport: NoForce: Push
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8.3

Out of 10

Excellent

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Machine Bench Press
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Machine Bench Press
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Machine Bench Press Guide

Main Muscle: Chest

  1. Sit down on the Chest Press Machine and select the weight.
  2. 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.
  3. 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.
  4. Now bring the handles back towards you as you breathe in.
  5. 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.
  6. Repeat for the recommended amount of reps.
  7. 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.

Alternative Exercises For Machine Bench Press

9.2

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9.1

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Review: Machine Bench Press

Exercise Rating
9/10

Nov 14, 2014 1:21 AM: It is a very good isolated work out. Dont waste time with dumbells, barrels. No need a spotter.

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Review: Machine Bench Press

Exercise Rating
10/10

Jul 22, 2014 8:52 AM: I left the gym for over a year and now that I'm back this is helping me to get my bench strength back, I keep performing this exercise until I can manage the free weight on the bench since I also don't have a spotter and I don't believe in team workout (nothing like focusing only in yourself while lifting)....+See More

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Review: Machine Bench Press

Exercise Rating
9/10

Jan 19, 2014 8:35 PM: Love a workout that helps with balance and power for your arms

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Review: Machine Bench Press

Exercise Rating
8/10

Jul 21, 2013 6:25 AM: Not a bad mass builder for the Chest- great to use in addition to bar work. Bar work will help your stabilization muscles more though. This is also good for re-hab work.

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Review: Machine Bench Press

Exercise Rating
10/10

Jun 16, 2013 2:17 PM: Awesome to get that round pumped out peck and large chest look and its easy to use use 10/10

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Review: Machine Bench Press

Exercise Rating
10/10

Jun 16, 2013 2:16 PM: Awesome to get that round peck and popped out chest. also its easy to use 10/10

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Tip: Machine Bench Press

Exercise Rating
10/10

Apr 1, 2013 12:38 PM: Go slow

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Review: Machine Bench Press

Exercise Rating
8/10

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

Exercise Rating
8/10

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

Exercise Rating
10/10

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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