Machine Bench Press
- Primary musclesChest
- EquipmentMachine
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Machine Bench Press".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsAdjust the seat so the handles line up roughly with your chest, then sit tall with your back against the pad.
Grip the handles with palms down and lift your elbows until your upper arms are about parallel to the floor, forearms pointing forward.
Straighten your arms in front of you and hold briefly. This is your start position.
Inhale and draw the handles back toward you with control, keeping your shoulder blades set against the pad.
Exhale and push the handles forward, squeezing your chest as your arms extend.
Hold for a second at full extension, return to the start, and repeat for the planned reps.
Keep your upper back on the pad. Rounding forward or shrugging up shifts the work off your chest.
The same pattern works with dumbbells or a barbell on a flat bench, or with a cable station.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.