Machine Bench Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Leverage Chest Press Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Machine Bench Press is a resistance exercise primarily targeting the chest muscles, with secondary engagement of the shoulders and triceps. Utilizing a Leverage Chest Press Machine, this exercise offers a controlled and stable movement, making it ideal for isolating the pectoral muscles while minimizing the risk of injury. The machine's fixed path of motion ensures consistent resistance throughout the exercise, allowing users to focus on muscle activation without the need for balancing weights, making it a great option for both beginners and experienced lifters aiming to build chest strength and size.
How to Perform
Position Yourself: Sit down on the seat of the Leverage Chest Press Machine and adjust the seat height so that the handles align just below shoulder height. The handles should simulate the barbell position during a traditional bench press.
Grip the Handles: Place your palms on the handles, ensuring a firm grip. Inhale deeply and draw your shoulder blades together, pressing them firmly against the bench. This helps stabilize your shoulders and engages your chest muscles more effectively.
Engage the Chest: As you exhale, press the handles forward to extend your arms fully, but ensure your shoulder blades remain retracted and packed against the bench. This keeps the tension on your chest muscles and prevents unnecessary strain on your shoulders.
Control the Movement: Slowly bring the handles back to the starting position while maintaining control. Avoid letting the weight stack touch down, which keeps the muscles under tension throughout the exercise.
Repeat: Perform the desired number of repetitions, maintaining proper form and breathing rhythm. Focus on feeling the contraction in your chest with each rep, ensuring that your shoulders and triceps assist without taking over the movement.
Tips
Choose Your Grip: Some lifters prefer a thumbless grip when using the Leverage Chest Press Machine, as it allows them to focus more on engaging the chest and triceps without the distraction of gripping too tightly. However, using a full grip and squeezing the handles firmly can enhance a concept known as "irradiation," which helps increase shoulder stability during the exercise.
Stabilize Your Shoulders: To keep your shoulders safe and properly aligned, pinch your shoulder blades together and maintain that position throughout the movement. This will help protect the shoulder joint and ensure the chest muscles are doing most of the work.
Focus on the Movement: Visualize the action as pushing your body away from the handles, rather than pushing the handles away from your body. This mental cue can help maintain proper form and maximize chest engagement.
Address Shoulder Discomfort: If you experience discomfort in the front of your shoulder, slightly retract your shoulder blades and keep the shoulder girdle "packed" to alleviate pressure on the joint.
Maintain Core Stability: Keep your abdominal muscles engaged and avoid letting your lower back arch excessively. This will help protect your spine and ensure that the focus remains on the target muscle groups.
Ground Your Feet: Keep your feet flat on the floor, maintaining a stable base throughout the set. Avoid any unnecessary movement in your lower body to ensure the exercise remains focused on the upper body.
How Not to Perform
Avoid Lifting Your Lower Back Off the Bench: Do not allow your lower back to arch excessively during the exercise. This mistake shifts the focus away from your chest and puts unnecessary strain on your lower spine. Instead, keep your back flat against the bench, with your core engaged to maintain proper alignment.
Don’t Use a Loose Grip: Avoid gripping the handles too loosely or using a thumbless grip without control. A loose grip can reduce the stability of the exercise, increasing the risk of injury. Instead, ensure a firm grip on the handles to enhance shoulder stability and maintain control throughout the movement.
Avoid Letting Your Shoulders Lift: Do not let your shoulders lift off the bench or allow your shoulder blades to lose their retracted position. This mistake can strain the shoulder joints and reduce the effectiveness of the chest workout. Keep your shoulder blades pinched together and pressed firmly against the bench throughout the entire exercise.
Do Not Rush the Movement: Avoid performing the exercise too quickly or using momentum to lift the weight. Rushing can lead to poor form and reduce the tension on your chest muscles. Instead, perform the movement in a controlled manner, focusing on a smooth and steady pace to maximize muscle activation.
Don’t Let the Weight Stack Touch Down: Avoid allowing the weight stack to rest between repetitions. Letting the weight touch down can release the tension in your muscles, diminishing the effectiveness of the exercise. Maintain constant tension by stopping just before the weight stack touches down and immediately begin the next repetition.
Avoid Unstable Foot Positioning: Do not let your feet move or lift off the ground during the exercise. Unstable foot positioning can throw off your balance and reduce the effectiveness of the exercise. Keep your feet flat on the floor, providing a stable base to support your upper body movement.
Don’t Ignore Shoulder Pain: If you experience pain in your shoulder joints, especially at the front, don’t push through it. Ignoring shoulder pain can lead to injury. Instead, adjust your shoulder blade position by retracting them slightly and ensuring they remain packed to alleviate the discomfort.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.