Bench Press Machines: Understanding and Proper Use for Chest Training

How do you lift a bench press machine?

While you don't 'lift' a bench press machine itself, this guide focuses on the correct biomechanics and execution for performing chest pressing exercises using common gym equipment often referred to as 'bench press machines,' such as a selectorized chest press machine or a Smith machine.

Clarifying Terminology: Free Weights vs. Machines

The term "bench press" traditionally refers to a fundamental free-weight exercise performed with a barbell or dumbbells while lying on a flat or inclined bench. This movement primarily targets the pectoralis major (chest) muscles, along with the anterior deltoids (front shoulders) and triceps brachii (back of the upper arm).

When the phrase "bench press machine" is used, it typically refers to one of two common gym apparatuses that mimic the pressing motion:

• Selectorized Chest Press Machine: A fixed-path machine where resistance is provided by a weight stack, adjusted via a pin.
• Smith Machine: A barbell fixed within steel rails, allowing only vertical movement. It includes safety catches that can be engaged at any point.

Understanding which type of equipment is being referenced is crucial, as the biomechanics, setup, and safety considerations differ significantly from free-weight bench pressing. This article will focus on performing the exercise using these machine types.

Understanding the "Bench Press Machine"

Both the selectorized chest press machine and the Smith machine offer distinct advantages and disadvantages compared to free weights.

• Selectorized Chest Press Machine:

  • Fixed Movement Path: Reduces the need for stabilizing muscles, allowing for greater isolation of the target chest muscles.
  • Ease of Use: Simple to set up and adjust weight, making it beginner-friendly.
  • Safety: Often includes built-in safety mechanisms and removes the risk of being pinned by weights.

• Smith Machine:

  • Guided Bar Path: Provides stability, which can be beneficial for those learning the movement or lifting heavy loads without a spotter.
  • Safety Catches: Allows the user to bail out of a lift safely by rotating the bar to engage hooks on the uprights.
  • Reduced Stabilizer Activation: Like other machines, the fixed path reduces the involvement of smaller stabilizing muscles compared to free weights.

Performing the Chest Press Machine Exercise

This section details the proper execution for a selectorized chest press machine.

Setup:

• Adjust Seat Height: Position the seat so that the handles are roughly at mid-chest level when seated with your back pressed firmly against the pad. Your feet should be flat on the floor.
• Select Weight: Choose an appropriate weight from the stack, starting light to master the form.
• Grip: Grasp the handles with an overhand grip, slightly wider than shoulder-width, ensuring your forearms are perpendicular to the floor at the peak contraction.

Execution:

1. Starting Position: Press your back firmly into the backrest, engage your core, and retract your shoulder blades slightly.
2. Concentric Phase (Push): Exhale as you smoothly push the handles forward until your arms are almost fully extended, but do not lock your elbows. Focus on squeezing your chest muscles.
3. Eccentric Phase (Lower): Inhale as you slowly and in a controlled manner return the handles to the starting position, allowing your chest muscles to stretch. Do not let the weight stack slam down.
4. Repetitions: Perform the desired number of repetitions, maintaining control throughout the entire range of motion.

Key Form Cues:

• Maintain a stable torso; avoid arching your lower back excessively.
• Keep your shoulders down and back, away from your ears.
• Control both the pushing and returning phases of the movement.

Performing the Smith Machine Bench Press

The Smith machine offers a guided path for a bench press, distinct from a free-weight barbell press.

Setup:

• Position Bench: Place a flat or incline bench directly under the Smith machine bar. Ensure the bench is centered so the bar descends to your mid-chest.
• Adjust Bar Height: Set the safety catches just below your desired lowest point of the lift (e.g., 1-2 inches above your chest at the bottom). Set the bar hooks at a height that allows you to unrack with only a slight push and rotation.
• Load Weight: Add appropriate weight plates to the bar.
• Lie Down: Lie on the bench with your eyes directly under the bar. Your feet should be flat on the floor, providing a stable base.
• Grip: Grasp the bar with an overhand grip, slightly wider than shoulder-width. Your forearms should be roughly perpendicular to the floor at the bottom of the movement.

Execution:

1. Unrack: Unrack the bar by extending your arms and rotating your wrists slightly to disengage the hooks.
2. Concentric Phase (Push): Exhale as you smoothly push the bar straight up until your arms are almost fully extended, but do not lock your elbows. Focus on contracting your chest muscles.
3. Eccentric Phase (Lower): Inhale as you slowly and in a controlled manner lower the bar towards your mid-chest. Maintain control throughout the descent.
4. Repetitions: Perform the desired number of repetitions. To re-rack, extend your arms and rotate your wrists to engage the safety hooks.

Key Form Cues:

• Maintain a stable base with your feet firmly planted.
• Keep your shoulder blades retracted and pressed against the bench.
• Control the movement; avoid bouncing the bar off your chest.
• While the Smith machine provides a fixed path, be mindful of your natural pressing groove. Some individuals find the fixed path unnatural and potentially stressful on joints.

Muscles Engaged

Both the chest press machine and Smith machine bench press primarily target:

• Pectoralis Major (Chest): The primary mover responsible for horizontal adduction (bringing the arm across the body) and shoulder flexion.
• Anterior Deltoids (Front Shoulder): Assists in pushing the weight forward and upward.
• Triceps Brachii (Back of Upper Arm): Responsible for elbow extension, assisting in the lockout phase of the press.

Due to the stability offered by machines, the synergistic muscles (those that assist the primary movers) and stabilizer muscles (those that maintain joint stability) are engaged to a lesser degree compared to free-weight variations.

Benefits of Machine-Based Pressing

Utilizing "bench press machines" can offer several advantages:

• Increased Safety: The fixed path and integrated safety mechanisms significantly reduce the risk of injury, especially when training alone or pushing to muscle failure.
• Beginner-Friendly: The guided movement pattern makes it easier for novices to learn proper form and establish a mind-muscle connection without needing to manage balance and stabilization.
• Isolation: The fixed path allows for greater isolation of the target muscles, as less energy is expended on stabilization. This can be beneficial for specific muscle hypertrophy.
• Rehabilitation: For individuals recovering from injuries or with specific limitations, machines can provide a controlled environment for strength training.
• Progressive Overload: Easy to adjust weight and consistently track progress, facilitating progressive overload.

Safety Considerations and Common Mistakes

While machines are generally safer, improper use can still lead to injury.

• Incorrect Setup: Failing to adjust the seat height or bar position correctly can place undue stress on joints (shoulders, elbows, wrists).
• Locking Elbows: Fully extending and locking your elbows at the top of the movement can put excessive strain on the elbow joint. Maintain a slight bend.
• Bouncing the Weight: Using momentum by bouncing the weight off the chest reduces muscle engagement and increases the risk of injury.
• Excessive Weight: Lifting too heavy can compromise form, leading to compensatory movements and potential injury. Prioritize form over load.
• Neglecting Full Range of Motion: Not lowering the weight adequately reduces the effectiveness of the exercise and limits muscle development.
• Improper Breathing: Holding your breath (Valsalva maneuver) for too long can increase blood pressure. Exhale during the concentric (pushing) phase and inhale during the eccentric (lowering) phase.

Progressive Overload and Program Integration

To continue making progress, apply the principle of progressive overload: gradually increasing the demands placed on your muscles over time. This can be achieved by:

• Increasing Weight: The most common method.
• Increasing Repetitions: Performing more reps with the same weight.
• Increasing Sets: Adding more sets to your workout.
• Decreasing Rest Time: Between sets, to increase intensity.
• Improving Form: More efficient movement allows for greater load or reps.

Integrate machine-based pressing into a balanced strength training program that also includes exercises for the back, legs, and core to ensure holistic muscular development and prevent imbalances.

When to Seek Professional Guidance

If you are new to strength training, have pre-existing injuries, or are unsure about proper form, consider consulting with a certified personal trainer or exercise physiologist. They can provide personalized guidance, ensure correct technique, and help you design a safe and effective training program tailored to your goals.