Exercise

Machine Bench Press: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Machine Bench Press work?

The Machine Bench Press primarily targets the chest, and also recruits the shoulders, triceps as secondary muscles. It's classified as a beginner-level strength movement using machine.

What are the most common Machine Bench Press mistakes?

• Flaring the elbows out to 90 degrees from the torso, which stresses the shoulder joint.
• Bouncing the weight off the chest or letting momentum replace control at the bottom.
• Losing tightness through the upper back and shoulder blades during the press.
• Not locking out fully at the top, cutting the working range of motion short.

How should I program the Machine Bench Press — sets, reps and frequency?

As an upper-body pressing movement, it responds well to a moderate-to-heavy 6-10 reps for 3 sets while technique is being built. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good Machine Bench Press variations and alternatives?

• Smith Machine Bench Press — machine, beginner level, chest
• Barbell Bench Press - Medium Grip — barbell, beginner level, chest
• Barbell Incline Bench Press - Medium Grip — barbell, beginner level, chest
• Butterfly — machine, beginner level, chest

Machine Bench Press at a glance

Attribute	Value
Level	Beginner
Equipment	Machine
Category	Strength
Primary muscles	Chest
Secondary muscles	Shoulders, Triceps

How to do the Machine Bench Press, step by step:

1. Step 1. Sit down on the Chest Press Machine and select the weight.
2. Step 2. Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.
3. Step 3. Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.
4. Step 4. Now bring the handles back towards you as you breathe in.
5. Step 5. Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.
6. Step 6. Repeat for the recommended amount of reps.
7. Step 7. When finished step on the lever again and slowly get the handles back to their original place.