Debate over the use of weight machines or free weights takes place on a daily basis. The truth is, both types of equipment offer you favorable results, provided you use them with good form. The American Council on Exercise notes that machines tend to be safer than free weights which is advantageous for the novice exerciser. The seated bench press is an exercise machine that zeros in on the upper body.
Specific Function of the Machine
The upper body contains several major muscles--the pectorals being one of the most notable. A seated bench press machine works the pecs, deltoids and triceps all at the same time. The delts are on the outer shoulders and the triceps are on the back of the upper arms. Being that this exercise works more than one muscle at a time, it is known as a compound exercise. Compound exercises promote fast gains in muscle size and strength.
Adjustments
When using the seated bench press, it is important to make sure you are aligned properly. The seat has an adjustment that allows you to move it up and down. When you do the exercise, you should be seated in a position where the lever arms are at chest height. The handles on the lever arms allow you to use a palms-down or palms-facing grip. By changing your grip, you will recruit your muscles differently.
Execution of Proper Form
Using proper form is of primary concern when doing bench presses. Being that you are in a seated position, you are less likely to use momentum. This is a common error seen with the lying barbell bench press when an exerciser bounces the bar off his chest. Start the exercise by sitting on the seat, grasping the handles of the lever arms and pinning your back to the backrest. Look straight ahead, keep your abs tight and push the lever arms straight out in front of your body. Once your arms are fully extended, slowly move the lever arms back to the starting point and repeat for a set of repetitions. When you lower the lever arms, do not let them completely touch the supports. This will ensure you keep your muscles activated throughout.
Resistance on Machine
The resistance on the seated bench press is adjusted one of two ways, depending on the machine you use. You either have to slide weight plates onto circular supports or slide a pin into a weight stack. Weight plates range from 2.5 to 45 lbs. Weight stacks generally start at 5 lbs. and increase in 10-lb. increments starting at 10. In both cases, you can easily increase the weight to well over 200 lbs.
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