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

This is some text inside of a div block.

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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