Smart Workout Diary

Machine Bench Press

The machine bench press is a guided horizontal pressing exercise for the chest. It primarily trains the pectorals, with assistance from the triceps and front shoulders, and supports upper-body pressing strength and chest muscle development.

Demonstration

Machine Bench Press — demonstration 1
Machine Bench Press — demonstration 2

Instructions

  1. Adjust the machine so the handles are level with the middle of your chest when seated. Select a light weight to practice the movement.
  2. Sit tall with your back and head supported by the pad, feet flat on the floor, and hands evenly placed on the handles.
  3. Press the handles forward by extending your elbows while keeping your shoulders down and your wrists neutral. Stop before your elbows lock forcefully.
  4. Return slowly until you feel a comfortable chest stretch while keeping your back against the pad and shoulders controlled.
  5. Repeat smoothly without bouncing the weight stack or letting the handles pull your shoulders forward.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use the seat setting first: handles that are too high or low can make the press uncomfortable for the shoulders.
  2. Keep your shoulder blades controlled: avoid rounding your shoulders forward at the bottom of each repetition.
  3. Control both phases: press smoothly and use a slower return rather than allowing the weight stack to drop.
  4. Choose a manageable load: reduce the weight if you cannot keep your back supported or your wrists neutral.
Exercise library