Machine Bench Press
Machine bench press — fixed-path chest pressing, accessible for beginners and useful for high-volume work.
Level: Foundation
Primary: Chest
Secondary: Shoulder Triceps
Movement: Compound
Tags: Push
Type: Strength (Weight Lifting)
Equipment: Machine
Sports: Football Rugby
Target muscles
The pectoralis major drives shoulder horizontal adduction. The triceps lock out the elbows. The anterior deltoid contributes. The serratus anterior stabilizes. The fixed path removes balance demands, letting the chest work without the stability complications of free-weight bench press.
How to perform
Setup
Adjust the seat so the handles are at chest level. Grip the handles. Plant the feet flat. Trunk braced.
Execution
Press the handles forward until the arms are nearly extended. Don't lock the elbows fully (machine joints take the brunt of full lockout). Slowly return to the starting position. Keep the back flat against the pad.
Common mistakes
- Locking the elbows fully.
- Lifting the back off the pad.
- Going too heavy.
- Cutting the range.
- Bouncing.
Progressions and regressions
Regress to push-ups. To progress, work pause press, drop sets, or move to barbell or dumbbell bench.
Programming notes
Useful primary or secondary chest work. 3-4 sets of 8-15 reps, twice a week.
