Machine Bench Press
Horizontal machine press for chest, with a guided, stable path.
- Primary muscleChest
- Also worksFront delts
- EquipmentMachine
- TypeCompound
- MovementHorizontal push
- LevelBeginner
- Chest
- Front delts
- Machine
How to do the Machine Bench Press
4 steps, in the order you do them.
- Adjust the seat so the handles are at mid-chest height.
- Rest your back and head against the backrest, with your shoulder blades together and your feet firmly planted.
- Push the handles forward until your elbows are almost straight, without locking them.
- Return with control until you feel a stretch in your chest, without letting the plates rest.
Muscles worked
Common Machine Bench Press mistakes
What goes wrong most often when you do the Machine Bench Press, and how to fix it.
The handles end up at neck or abdomen height because the seat is set wrong.
Raise or lower the seat until the handles are at mid-chest height.
Your elbows snap into lockout at the end of the press.
Stop just before your elbows fully lock out and come back without pausing.
Your feet dangle or rest on the seat and your body shifts.
Plant your feet firmly on the floor or the footrests and press without moving off the seat.
Alternatives to the Machine Bench Press
They work the chest with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 9 of the 36 routines.
- Beginners3 × 10–12
- Experienced3 × 10–12
- Rest0:45 to 2:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 2 Days | Beginner | 3 × 10–12 | 2:00 |
| Back to the Gym 3 Days | Beginner | 2 × 10–15 | 1:30 |
| Express Full Body 3 Days | Beginner and intermediate | 3 × 10–12 | 1:15 |
| Body part split 5 days | Advanced | 3 × 10–12 | 1:30 |
| Arnold split 6 days | Advanced | 3 × 10–12 | 1:30 |
| Upper-lower 5 days advanced | Advanced | 3 × 10–12 | 1:30 |
| Upper-lower advanced 6 days | Advanced | 4 × 10–12 | 1:30 |
| Upper-lower density 4 days | Intermediate | 3 × 10–12 | 1:00 |
Rest between sets, in minutes. And 1 more routine in the app.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Machine Bench Press
- Beginner Full Body 2 Days2 days · 50 min · BeginnerSee routine →
- Back to the Gym 3 Days3 days · 45 min · BeginnerSee routine →
- Express Full Body 3 Days3 days · 35 min · Beginner and intermediateSee routine →
More chest exercises
Barbell Incline Bench PressChest · Barbell, bench, and rack
Dumbbell Bench PressChest · Dumbbells and bench
Push UpChest · Bodyweight
Dumbbell Incline Bench PressChest · Dumbbells and bench
Frequently asked questions
What muscles does the Machine Bench Press work?
The Machine Bench Press works mainly the chest. It also works the front delts and the triceps.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 10 to 12 reps with 1 minute and 22.5 seconds of rest. With more experience, 3 sets of 10 to 12 reps with a minute and a half of rest.
Which routines include the Machine Bench Press?
It appears in 9 of the 36 Mobbe routines, such as Beginner Full Body 2 Days, Back to the Gym 3 Days, and Express Full Body 3 Days.