Machine Bench Press

What it is

This exercise uses a machine to perform a horizontal pressing movement. It is a compound movement that primarily targets your chest muscles, also known as pectorals. You will also engage your shoulders (deltoids) and the back of your upper arms (triceps brachii) as secondary muscles.

Technique tips

• Ensure your elbows are parallel to the floor at the starting position.
• Keep your wrists straight, avoiding any bending or hyperextension.
• Breathe in as you bring the handles towards your chest.
• Exhale forcefully as you push the handles away from you.
• Squeeze your chest muscles at the top of each repetition.
• Use the foot lever to safely return the handles when finished.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.