Machine Bench Press

This machine version of the bench press helps you target your chest with guided movement, ideal for controlled lifting and focused contraction.

Instructions

1. Sit down on the chest press machine and adjust the weight to your desired level.
2. Use the foot lever if available to bring the handles into reach, then grip them with both hands using a palms-down grip.
3. Lift your elbows until your upper arms are level with the floor, and extend your arms fully to start the set.
4. Slowly bring the handles toward your chest as you breathe in.
5. Press the handles away from you in a smooth motion as you breathe out, contracting your chest muscles. Pause briefly at full extension.
6. Repeat for the recommended number of reps, maintaining steady form.
7. Use the foot lever again to return the handles when finished.