Machine Bench Press
A machine version of the bench press that guides the bar path for you, making it easier to focus on pushing hard through the chest. It suits beginners learning a pressing pattern before moving to free weights.
How to do the machine bench press
- Sit in the machine and set the seat height so the handles line up with the middle of your chest.
- Grab the handles with your palms facing down, elbows out to the sides at shoulder height.
- Push the handles away from you until your arms are extended, squeezing your chest at the end.
- Hold the contraction for a second before returning.
- Bring the handles back toward your chest under control, breathing in as you go.
- Repeat for the rest of your set.
Original library instructions (7 steps)
- Sit down on the Chest Press Machine and select the weight.
- 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.
- 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.
- Now bring the handles back towards you as you breathe in.
- 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.
- Repeat for the recommended amount of reps.
- When finished step on the lever again and slowly get the handles back to their original place.
Common mistakes
- Flaring the elbows too high, which puts extra stress on the shoulders; keep them roughly level with the chest.
- Bouncing the handles off the stops between reps; keep tension on the muscle the whole set.
- Arching the lower back off the seat to move more weight; keep your back flat against the pad.
- Locking the elbows out hard at full extension; stop just short and squeeze instead.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds to 2 minutes rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Adjust the seat before you touch the weight; a good starting position makes the whole set feel smoother.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the machine bench press good for beginners?
Yes. The fixed path removes the balance demands of a free weight bench press, which lets beginners focus purely on pressing hard through the chest.
What muscles does the machine bench press work?
It mainly targets the chest, with the shoulders and triceps helping to drive the handles away from your body.
