Chest / Beginner / Compound (multi-joint)

Machine Bench Press

A machine exercise for the chest, with the front delts, triceps and serratus assisting.

At a glance

Primary

Chest

Secondary

Front delts, Triceps, Serratus anterior, Forearms & grip

Equipment

Machines, Bench

Movement pattern

Horizontal push

Level

Beginner

Type

Chest, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

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.

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