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Chest · Machine

Bench Press (Machine)

A compound movement that trains your chest, done with a machine. Your shoulders and triceps help out.

EquipmentMachine
TypeCompound
Push or pullPush
LevelBeginner

Muscles you'll work

Bench Press (Machine) muscles worked, front viewBench Press (Machine) muscles worked, back view
ChestPrimaryShoulders · TricepsSecondary

How to do it

  1. Sit on the machine with your back flat against the pad.
  2. Grasp the handles with a comfortable grip, usually slightly wider than shoulder-width.
  3. Plant your feet firmly on the floor.
  4. Exhale as you press the handles away from your chest until your arms are fully extended but not locked.
  5. Inhale as you slowly return the handles to the starting position, controlling the weight throughout the movement.
  6. Repeat for the desired number of repetitions.

More chest exercises

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