Bench Press Machine

Learn how to do Bench Press Machine with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Chest TricepsShoulders Machine

Bench Press Machine is a Machine exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do Bench Press Machine

A horizontal pushing exercise performed on a bench press machine to target the chest, triceps, and shoulders while providing stability and controlled resistance.


Instructions:


  • Sit or lie on the machine with your back firmly against the pad and feet flat on the floor.

  • Grip the handles slightly wider than shoulder-width.

  • Keep your chest up and shoulders back.

  • Press the handles forward until your arms are almost fully extended without locking your elbows.

  • Slowly return to the starting position under control.


Common mistakes:


  • Locking the elbows at the top of the movement.

  • Shrugging the shoulders during the press.

  • Moving too quickly and using momentum instead of control.


You're a coach? Bench Press Machine is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.

Start free trial

Muscles & equipment

Primary muscleChestSecondary muscleTricepsSecondary muscleShoulders

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Bench Press Machine

Type
Machine exercise
Primary muscle
Chest
Secondary muscles
Triceps, Shoulders
MET value
4.5
Calories (30 min, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

More Chest Exercises

Alternating Incline Dumbbell Press
MET 4.5

Alternating Incline Dumbbell Press

  • Dumbbells
Barbell Bench Press
MET 5

Barbell Bench Press

  • Olympic Barbell
  • Bench
Cable Chest Fly
MET 3.5

Cable Chest Fly

  • Cable
Cable Crossover – Low Pulley
MET 3.5

Cable Crossover – Low Pulley

  • Cable

FAQ: Bench Press Machine

What muscles does Bench Press Machine work?

Bench Press Machine primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Bench Press Machine correctly?

A horizontal pushing exercise performed on a bench press machine to target the chest, triceps, and shoulders while providing stability and controlled...

Is Bench Press Machine good for beginners?

Bench Press Machine has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Bench Press Machine?

Bench Press Machine requires: Machine.

What are the benefits of Bench Press Machine?

Bench Press Machine strengthens the Chest, engages the Triceps and Shoulders, builds functional strength using Machine. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Bench Press Machine?

Similar exercises to Bench Press Machine include Alternating Incline Dumbbell Press, Barbell Bench Press, Close Grip Barbell Bench Press, Close Grip Push-Ups. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Bench Press Machine better than Alternating Incline Dumbbell Press?

Both Bench Press Machine and Alternating Incline Dumbbell Press target the Chest. Bench Press Machine uses Machine, while Alternating Incline Dumbbell Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Alternating Incline Dumbbell Press
MET 4.5

Alternating Incline Dumbbell Press

  • Dumbbells
Barbell Bench Press
MET 5

Barbell Bench Press

  • Olympic Barbell
  • Bench
Close Grip Barbell Bench Press
MET 4.5

Close Grip Barbell Bench Press

  • Olympic Barbell
  • Bench
Close Grip Push-Ups
MET 5

Close Grip Push-Ups

  • No equipment
Decline Bench Press
MET 5

Decline Bench Press

  • Olympic Barbell

Add Bench Press Machine to your coaching programs

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features
Try Gymkee Free