Machine bench pess
The machine bench press recruit's the chest, shoulders and triceps, in a similar fashion to the popular free weight alterative, the barbell bench press. Free weights are often advised to be used in place of machine based exercises, with the free weight exercises offering many advantages over their machine counterparts, such as better range of motion and reduce change of injury. Although we must remember that machines also have benefits over free weights, and sometimes a machine based exercise can be supplemented into a training plan with great benefits.
The machine bench press can be great for those with no spotter and are uneasy about pressing a heavy weight or attempting to "rep out". Going to failure can be safely done on a machine which has no real risk of directly injuring you from not controlling the weight.
Performing machine bench presses
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Set pin to correct resistance on weight stack. Alter settings on machine, if necessary.
- Sit on seat, keep torso erect and back straight.
- If available, press feet on foot lever to move handles in better position to grip them.
- Grasp handles.
- Take feet off foot lever if necessary.
- Keeping good body posture, press the handles so arms extend, whilst upper arms are perpendicular to your body.
- Slowly control the handles back so that upper arms are just past shoulder
level.
- Repeat for desired repetitions.
- Please read through specific instructions on machine.
Machine bench press courtesy of Fitness Uncovered - Bodybuilding & Fitness
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