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Machine Bench Press

Learn how to do machine bench press with a clear setup, controlled movement, and a technique you can repeat.

ChestMachine7 technique steps

See the movement
Machine Bench Press: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do 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.
Machine Bench Press exercise illustration

Machine Bench Press: muscles worked

Primary focus: chest. Supporting muscles: Shoulders, Triceps.

ChestShouldersTriceps
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

Plan your next set

Frequently asked questions

How do you do 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.

What muscles does machine bench press work?

Machine Bench Press primarily trains the chest, with the shoulders and triceps contributing. The exact demand depends on your setup, range, and chosen load.

What is the best technique for machine bench press?

Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position.

What can I do instead of machine bench press?

Related options include Smith Machine Bench Press, Smith Machine Incline Bench Press, Barbell Bench Press. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Another movement to compare

Pec Deck Fly: setup, form, and muscles worked. Compare the movement demands and equipment before deciding whether it fits your session; related movements are not always interchangeable.

Compare related movement setups

Browse the directory pages containing machine bench press and the related movements above to compare equipment and technique choices.

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Chest37Shoulders41Biceps16Forearms1Core34Quads39Calves11
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