Machine Bench Press

Exercise Tips

  • Focus on using your chest, do not just flail your arms back and forth

Machine Bench Press

This exercise targets your middle chest area and provides a low cardio benefit. It also works your shoulders and triceps.

Muscle Group

Pectoralis Major (Middle Chest), Deltoids (Shoulders), Triceps


2 days a Week to
3 days a Week


Bench Press Machine

Cardiovascular Benefit


Muscle Group: Pectoralis Major (Middle Chest), Deltoids (Shoulders), Triceps

Equipment: Bench Press Machine

Minimum Frequency: 2 days a Week

Maximum Frequency: 3 days a Week

Cardiovascular Benefit: Low

Exercise Category: Middle Chest

Starting Position: Position yourself on the bench press machine with your back flat against the seat, knees bent and feet flat on the floor. Hold the handles with an overhand grip.

  1. 1 Exhaling, push the
    handles outward in an explosive manner, until your arms are fully extended.
  2. 2 Inhale and slowly bring
    your arms back to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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