Machine Bench Press
The Machine Bench Press is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.
How to Machine Bench Press
- 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Machine Bench Press work?
The Machine Bench Press primarily works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.
Is the Machine Bench Press good for beginners?
Yes, the Machine Bench Press is suitable for beginners. Start with light weight to master the 7-step form before adding load.
What equipment do I need for the Machine Bench Press?
You need machine to perform the Machine Bench Press. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.