Hominin · exercise
Machine Bench Press
Machine Bench Press is a beginner strength exercise using machine. It works the chest, with help from the shoulders and triceps.
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- Main muscles
- chest
- Also works
- shoulders, triceps
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Butterfly · machine, beginner
- Decline Smith Press · machine, beginner
- Leverage Chest Press · machine, beginner
- Leverage Decline Chest Press · machine, beginner
- Leverage Incline Chest Press · machine, beginner
- Smith Machine Bench Press · machine, beginner
- Smith Machine Decline Press · machine, beginner
- Smith Machine Incline Bench Press · machine, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).