Strength

Machine Bench Press

The Machine Bench Press is a resistance exercise for strengthening the chest, shoulders, and arms. Ideal for upper body strength, muscle building, and mobility improvement.
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Machine Bench Press instructions
Step-by-step instructions
1
Sit on the machine bench and adjust the seat so your feet touch the ground comfortably.
2
Reach out and grab the handles, keeping your hands shoulder-width apart.
3
Keep your back and shoulders firmly against the bench.
4
Push the handles forward until your arms are fully extended but don't lock your elbows.
5
Retract your arms back to the original position in a controlled manner and repeat for the programmed number of reps.
Sit on the machine bench and adjust the seat so your feet touch the ground comfortably.
Reach out and grab the handles, keeping your hands shoulder-width apart.
Keep your back and shoulders firmly against the bench.
Push the handles forward until your arms are fully extended but don't lock your elbows.
Retract your arms back to the original position in a controlled manner and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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