Machine Bench Press

How to do the Machine Bench Press

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.

Muscles worked

Role	Muscles
Primary	chest
Secondary	shoulders, triceps
Equipment	machine
Difficulty	beginner
Type	compound

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Clock Push-Up Bodyweight Decline Push-Up Bodyweight Incline Push-Up Bodyweight Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight

Harder than the Machine Bench Press

Plyo Kettlebell Pushups expert · Kettlebell Flat Bench Cable Flyes intermediate · Cable Machine Incline Cable Flye intermediate · Cable Machine

Superset the Machine Bench Press with

Opposing middle back and lats and traps work — alternate sets without extra rest.

Leverage High Row middle back Leverage Iso Row lats Smith Machine Bent Over Row middle back Smith Machine Upright Row traps

Common questions

What muscles does the Machine Bench Press work?

The Machine Bench Press primarily works the chest, with the shoulders and triceps as secondary movers. Alternating Floor Press, Barbell Bench Press - Medium Grip, and Barbell Guillotine Bench Press train the same muscle, across 11 equipment types.

What equipment do you need for the Machine Bench Press?

A Machine. Without a machine, Clock Push-Up, Decline Push-Up, and Incline Push-Up train the same muscle, and 17 of the catalogue's options for this muscle need no equipment.

Is the Machine Bench Press suitable for beginners?

Yes, the Machine Bench Press is rated beginner. Plyo Kettlebell Pushups, Flat Bench Cable Flyes, and Incline Cable Flye are the progressions from here.

Where should the Machine Bench Press go in a workout?

Early — the Machine Bench Press is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Leverage High Row and Leverage Iso Row later.

Similar exercises

Alternating Floor Press Kettlebell Barbell Bench Press - Medium Grip Barbell Barbell Guillotine Bench Press Barbell Barbell Incline Bench Press - Medium Grip Barbell Bench Press - With Bands Resistance Bands Bent-Arm Dumbbell Pullover Dumbbell