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Overview
The bench press machine is an excellent alternative to the free-weight versions of the bench press and provides great resistance throughout the entire range of the pressing motion. This exercise is especially useful when you can’t find a spotter because you do not run the risk of having the weight on top of you if your muscles burn out early.
Your gym may also have variations of the bench press machine which use free weights instead of pulleys to provide resistance. The setup and motion will be essentially the same, and the non-pulley versions usually also come in incline and decline variations to work the upper and lower chest muscles.
Primary stress is placed on the pectoral muscle group and triceps. Secondary stress is placed on the shoulders and lattissimus dorsi (back) muscles.
Setup
Each machine may be slightly different depending on the manufacturer, but in general the seat can usually be adjusted for your height. The seat should be high enough that your grip is approximately at or just below your shoulder level. Then, simply select your desired weight, sit with your back firmly against the seat, and place your hands on the grips.
Most models of the pulley bench press machine will include a foot lever that will bring the grips forward when depressed. This is because the grips are placed fairly far back, almost behind you… this is so that you can get maximum stretch in your workout. Using the foot lever will help bring the grips forward when you are getting your hands into place.
Movement
Once your hands are in position, slowly exhale as you fully extend your arms forward. Be careful not to use the foot lever at the beginning of your push since this will take the stress and emphasis away from your chest and arm muscles. Now, breathe in as you slowly bend your arms and bring the grips back toward your body. Let your muscles get in a nice stretch at the bottom so that the full range or the movement is felt across the chest muscles. Repeat this movement for each repetition.
Tips From the Trainer
While the foot lever typically shouldn’t be used during this exercise, it may come in handy toward the end of your workout when using the pulley bench press machine. When the muscles have fully burned out and failed, use the foot lever to assist your chest in arms for a few more reps so that you can push your muscles beyond the failure threshold.
This exercise is great because spotters are not needed and using proper form is easier with a machine. This will make the bench press machine appeal especially to those new to the gym. Advanced lifters will also have a place in their workouts for these machines, but remember that free weights and machines each have their advantages and disadvantages and should be used as compliments to each other.
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