Machine Bench Press
The machine bench press is a chest exercise that targets the chest with machine. Watch the demo, then follow the step-by-step form guide below.
One rep, playing on a loop. Use the controls to pause it or scrub through the movement.
How to do the machine bench press
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.
Want this in a plan?
Build a weekly routine around the machine bench press and the rest of your chest work, matched to your goal and the equipment you have.
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Related chest exercises
Browse all chest exercises, read our best dumbbell chest exercises guide, or return to the exercise library.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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