A classic bench press is performed while lying supine on a bench and pressing a barbell toward the ceiling. This action is horizontal adduction of the arms. A bench press is used to strengthen the muscles of the chest, shoulders, and the back of the arms, primarily the pectoralis group, the anterior deltoid, and the triceps. There are several machines available to simulate this exercise.
Types
1. Cable press. This is performed using the cable tower. Attach the handles to two cables, one for each hand. Stand with your legs in a lunge position with the knees slightly bent to support your back. Start with your shoulders at 90 degrees and your elbows at 90 degrees. Push the cables forward until your elbows are almost straight, and slowly return to the starting position.
2. Chest Press. This machine can either place the user in a seated position or a supine position. Start with your back fully against the seat or bench. Grasp the machine handles and press forward until your elbows are almost straight, and slowly return to the starting position.
3. Smith Machine. This machine allows the user to use a barbell with the stability of the side supports through which the barbell slides up and down. To use this machine for a bench press, slide a bench under the barbell, lie down on your back and place your hands on the bar with your elbows directly below your wrists. Press the bar upward with an explosive movement and slowly lower it back to the starting position.
Features
The features of bench press machines vary by type and manufacturer. Any machine bench press will provide the user an exercise that involves horizontal adduction of the arms, which mimics the motion of a classic bench press. Other features may include the option to do an incline or a decline press which will concentrate on other portions of the chest muscles.
Function
A machine bench press will strengthen the chest, shoulders, and triceps.
Benefits
A machine bench press is a good exercise for beginners who want to start strengthening their upper body. It will assist the user in maintaining proper form throughout the exercise, which will maximize the benefit and prevent injury. This machine is also beneficial to a veteran weightlifter by adding variety to his routine, and allowing him the ability to isolate specific muscle groups.
Considerations
While the machine bench press is very beneficial to strengthening the chest, shoulders, and triceps, it doesn't involve any other muscle group. Isolating this portion of the upper body by using a machine instead of the free weight version of the bench press takes out any core muscle involvement. Be sure that the machine is a good fit for your overall fitness goal before adding it your routine.
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