Exercise guide
Machine Bench Press
The Machine Bench Press is a seated horizontal press for the chest. The shoulders and triceps assist while the seat and backrest provide more stability than a free-weight bench press.
Training context
Keeping the Machine Bench Press Controlled
Adjust the seat so the handles begin near the middle of the chest and the shoulders remain comfortable against the pad. Use the machine's entry lever when available rather than pulling the handles into position under full load.
The elbows do not need to remain exactly parallel to the floor. Use the machine path and elbow angle that keep the wrists stacked and shoulders comfortable.
Technique overview
Press without losing contact with the backrest
Set the seat and bring the handles into position using the machine lever. Lower until a comfortable chest stretch is reached, then press forward without lifting the torso or snapping the elbows. Return slowly and use the lever again before releasing the handles.
Treat this as an overview and use a range, pace, and setup you can control.