Machine Benchpress

Directions:

Preperation/body position

1. Set pin to correct resistance on weight stack. Alter settings on machine, if necessary.
2. Sit on seat, keep torso erect and back straight.
3. If available, press feet on foot lever to move handles in better position to grip them.
4. Grasp handles.
5. Take feet off foot lever if necessary.
6. *Please read through specific instructions on machine.*

Excution/Movement

1. Keeping good body posture, press the handles so arms extend, whilst upper arms are perpendicular to your body.
2. Slowly control the handles back so that upper arms are just past shoulder level.
3. Repeat for desired repetitions.
4. Please read through specific instructions on machine.

Comments

Free weights on the main should be the choice over machines. Free weights often allow for better range of motion, more overall stimulation and less chance of injury as you move through a more natural range of motion.
However, in some cases machines can be incorporated successfully into a routine as they have benefits.

The chest press machine can be an avenue for someone who is cautious about pressing weights without a spotter present to help. It also allows the user to go to failure with little worry about the danger of a barbell or dumbbell injuring themselves. It is also easy to change the resistance on the machine, making drop sets straight forwards to implement into a session.

On the main however, the barbell or dumbbell should ideally be chosen over the machine version, if possible.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.