Machine Bench Press Guide by BODY STRONG

Machine Bench Press (also known as Chest Press) is another exercising machine by gym equipment manufacturers which is used for strength building. It is a type of compound exercise that mainly is done for chest muscles. Other than chest muscles, this exercise also trains shoulder muscles and Triceps.

This exercise is a Beginner level exercise that uses “Push” as the force of workout. The fitness machine that is used to perform this exercise is Chest Press Machine.

To perform this exercise, kindly follow the steps:

1. Select the weight and sit on the machines such that your hands are well gripped on the bars and that your palms are facing downward

2. Make sure you have placed your legs on the steps provided on that machine and such that your thighs are parallel indeed and at the same time are aligned with the lateral end of your torso. The step here will help you to gather and direct the force to extend the arm maximally

3. Lift your elbows such that your upper arm is simultaneously kept with the lateral sides of your torso and parallel to the floor. Now extend the elbow further to 10 degrees.

4. Now slowly breath-in and while breathing in, while extending your arm until it is fully stretched. Take 3 seconds while doing this step

5. Hold on your elbow for 1 more seconds at the fully extended posture.

6. Now slowly breathe out and while doing this flex your arm until your initial position is attained.

7. Repeat Steps 4, 5 and 6 after giving a second break

If you don’t have access to this machine then, you can perform this exercise via pulley machine or via dumbbell and a bench.