Chest · Machine

Machine Bench Press

Chest pressing with the balance taken care of.

Machine Bench Press exercise demonstration
ChestSecondary: TricepsMachine

How to do it

  1. Set the seat so the handles line up with the middle of your chest.
  2. Sit back, grip the handles, and pull your shoulder blades down.
  3. Press the handles forward until your arms extend.
  4. Squeeze your chest, then lower under control to a stretch.

The one cue that matters

⚡

Keep your back against the pad and let the machine guide the path.

Muscles worked

The Machine Bench Press is a Chest-first movement, with Triceps working as the supporting cast. Track it consistently and you'll see exactly how it feeds your chest volume for the week.

FAQ

What muscles does the Machine Bench Press work?

The Machine Bench Press primarily works the Chest with Triceps assisting.

How heavy should I go?

Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.

How many sets and reps of Machine Bench Press?

For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.

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