Machine Bench Press
Machine Bench Press is a resistance exercise - compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Resistance exercise - compound chest press
Exercise technique
- Seat
Choose a height that places handles at chest level.
- Starting lever
If available, use the foot-assist lever to bring handles forward.
- Grip
Use an overhand grip with aligned wrists.
- Position
Rest the back against support and plant the feet.
- Return
Slowly bend the arms to bring handles toward your chest.
- Press
Press forward with the chest and extend the elbows.
- Finishing support
Use the assist lever after the set to release the load under control.
Key technique points
- Do not use foot assistance during repetitions.
- Do not force shoulders far back to reach the handles.
- Keep elbows in a comfortable pressing path.
- Keep hips fixed on the seat.
- Do not reach the neck forward.
- Learn the machine release lever beforehand.
Common mistakes
Foot help during repetitions
The legs reduce resistance.
Incorrect seat
The chest line does not match the handles.
Pushing shoulders forward
Back support is lost.
Back bridge
The machine pressing angle changes.
Rapid release
The arms are pulled backward uncontrollably.
Collapsing wrists
Pressing force is not aligned with the forearms.
Frequently asked questions
Machine Bench Press: why is “Foot help during repetitions” a mistake?
The legs reduce resistance.
Machine Bench Press: why is “Incorrect seat” a mistake?
The chest line does not match the handles.
Machine Bench Press: why is “Pushing shoulders forward” a mistake?
Back support is lost.
Machine Bench Press: why is “Back bridge” a mistake?
The machine pressing angle changes.
Machine Bench Press: why is “Rapid release” a mistake?
The arms are pulled backward uncontrollably.
Machine Bench Press: why is “Collapsing wrists” a mistake?
Pressing force is not aligned with the forearms.
What should I focus on when doing Machine Bench Press?
Do not use foot assistance during repetitions. Do not force shoulders far back to reach the handles. Keep elbows in a comfortable pressing path. Keep hips fixed on the seat. Do not reach the neck forward. Learn the machine release lever beforehand.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.