Bench Press Machine

Bench Press Machine gif

Coach's Tips

The bench press machine helps you strengthen your chest, triceps, and shoulders in a stable position. Great for beginners to safely practice the bench press movement.

How to Bench Press Machine

Starting Position

1. Sit on the machine and adjust the seat height so that the handles are at chest level.

2. Press your back against the pad and place your feet firmly on the floor.

3. Grasp the handles with both hands at shoulder width and prepare with your elbows slightly bent.

Proper Form

1. Tense your chest and push the handle forward while extending your arms.

2. Do not fully lock your arms; pause briefly at the point where your chest contracts.

3. Slowly return the handle to the starting position and feel your chest stretching.

4. Repeat the same motion without any rebound.

Breathing Technique

Exhale when you push the handle up, and inhale when you pull the handle back.

Precautions

1. Engage your core to prevent your lower back from excessively arching.

2. Keep your wrists straight to avoid bending.

3. Adjust your range of motion so that your elbows do not go too far behind your body, which can strain your shoulders.

Curious about a Chest workout plan that includes the Bench Press Machine