Bench Press Machine

Set the seat so the handles meet your chest. Keep your back and hips on the pad and drive your feet into the floor.

Press the handles forward slowly. Keep your elbows near your torso rather than flaring them wide.

Return the handles toward your chest under control. Stop before your shoulders round forward, as the chest begins to stretch.

Drive the handles away with your chest. If your arms take over, lower the weight and slow the press.

Shrugging or pressing too high shifts work into the shoulders. Correct the seat and keep your back against the pad.

Exhale on the press and inhale on the return. The exhale helps you apply force through your chest.

The fixed machine path lets you focus on the chest. Pause just before lockout to keep tension longer.