Machine Bench Press

Chest

Machine Bench Press

LevelBeginner EquipmentMachine MechanicCompound ForcePush

A seated machine press that works the chest, shoulders and triceps along a fixed path for stable, beginner-friendly pressing.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.7 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked11 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Adjust the seat so the handles line up with the middle of your chest.
2Sit with your back against the pad and your feet flat on the floor.
3Grip the handles with your hands about shoulder width.

How to perform

1Press the handles forward until your arms are almost straight.
2Keep your shoulder blades pulled back against the pad.
3Pause briefly at full extension.
4Return the handles slowly until your hands are near chest level.