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.
How to program the Machine Bench Press
Sets and reps
As a compound movement, the Machine Bench Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Machine Bench Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Machine Bench Press work?
The Machine Bench Press primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Machine Bench Press?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Machine Bench Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
