Home › Exercises › Machine Bench Press

Machine Bench Press

The Machine Bench Press primarily targets your Chest, with support from Shoulders, Triceps. It requires machine and is best suited to beginner lifters.

Beginner level · Equipment: Machine · Compound · Push

Primary muscles: Chest Secondary muscles: Shoulders, Triceps

How to perform Machine Bench Press

  1. Step 1. Sit down on the Chest Press Machine and select the weight.
  2. Step 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. Step 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. Step 4. Now bring the handles back towards you as you breathe in.
  5. Step 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. Step 6. Repeat for the recommended amount of reps.
  7. Step 7. When finished step on the lever again and slowly get the handles back to their original place.

Frequently asked questions

How should I position my body on the machine bench press?

Adjust the seat height so the handles align with your mid-to-lower chest. Keep your shoulder blades retracted against the back pad and maintain a slight arch in your lower back for stability.

What primary muscles does the machine bench press target?

The exercise primarily targets the pectoralis major. Because the machine stabilizes the weight, it allows for high mechanical tension on the chest fibers with less demand on stabilizer muscles.

What is a common mistake to avoid during the movement?

Avoid fully locking out your elbows at the top of the rep, which shifts tension from the chest to the joints. Ensure your shoulders do not round forward as you push the handles away.

Is the machine bench press suitable for beginners?

Yes, it is an excellent entry-level movement because the fixed path of motion reduces the technical complexity of balancing a barbell. It allows beginners to build foundational strength safely.

How should I program the machine bench press for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions to maximize muscle growth. This machine is also effective for high-intensity techniques like drop sets due to the ease of changing weight.

Sample sets & reps for Machine Bench Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

See all Chest exercises →

Want a workout that includes Machine Bench Press and 870+ other exercises? Try the AI Planner — 2 weeks free