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Machine Bench Press
Home >>  Exercises >> Chest >> Machine Bench Press
Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders. Triceps
Equipment: Machine
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Push


9.0
Excellent
Machine Bench Press - Images
START
FINISH
1.    Sit down on the Chest Press Machine and select the weight.

2.    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.

3.     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.

4.    Now bring the handles back towards you as you breathe in.

5.    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.

6.    Repeat for the recommended amount of reps.

7.    When finished step on the lever again and slowly get the handles back to their original place.

Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a regular bench. Alternatively, you can use the pulley machine as well.













Machine Bench Press - Guide
Alternative Exercises For Machine Bench Press
9.0
Dumbbell Bench Press
Main Muscle: Chest
  Chest
  Middle Back
  Shoulders
  Biceps
  Triceps
  Traps
  Abs
  Forearms
  Glutes
  Lats
  Lower Back
  Quards
  Hamstrings
  Calves
EXERCISES
>
Barbell Bench Press
Muscle Targeted: Chest
Muscle Targeted: Chest


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