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Machine Supine Bench Press

Beginner

The Machine Supine Bench Press is a lying horizontal push that targets the chest, shoulders, and triceps. It offers a stable path to build pressing strength and muscle hypertrophy.

About Exercise

Equipment

Machine Alternate Arm Curl

Difficulty

2/5 • Beginner

Primary Muscle Groups

Chest

Secondary Muscles

Traps

Accessory Muscles

Forearms

Popularity Score

Goals

Hypertrophy

Strength

Stability

Training Style

Bodybuilding

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Large

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Chest

10/10

Mid Chest, Lower Chest, Upper Chest

Shoulders

7/10

Anterior Delts

Triceps

6/10

Lateral Head, Long Head

Traps

3/10

Mid Traps

Forearms

2/10

Flexors

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-120 seconds • Shorter rest (60-90s) for hypertrophy, longer for heavy sets.

How to Perform

Lie face up (supine) on the machine pad and grip the handles slightly wider than shoulder-width, aligning them with your mid-chest when arms are extended. Adjust the seat or foot brace for stability.

Brace your core and retract your shoulders, maintaining contact with the pad.
Press the handles forward and slightly upward until your arms are fully extended.
Squeeze the chest muscles briefly at the top of the movement without locking your elbows.
Slowly return the handles along the same controlled path back to the starting position.
Stop just before the weight stack touches down completely to maintain continuous muscle tension.

Coaching Tips

Form Cues

Shoulders pinned back
Push forward and together
Elbows slightly tucked
Maintain chest tension
Control the descent

Breathing

Inhale as you lower the weight back to the chest and exhale forcefully as you press the handles away from the chest.

Tempo

3-0-1

Range of Motion

Extend the arms fully at the top, and lower the handles until they are just short of chest level, feeling a deep chest stretch.

Safety

Safety Notes

Ensure the machine seat and handles are adjusted correctly for your body.
Always use a controlled speed; fixed-path machines can stress joints if moved too quickly.

Spotting

Not recommended; the fixed path and safety stops of the machine make a spotter unnecessary.

Common Mistakes

Allowing the elbows to flare out excessively wide.
Bouncing or letting the weight stack crash down.
Lifting the hips or shoulders off the machine pad.
Losing tension by locking the elbows too hard at the top.

When to Avoid

Acute shoulder impingement or pain.
Uncontrolled wrist or elbow pain during pressing movements.

Flexibility Needed

Adequate shoulder internal rotation to hold the handles.

Also known as

Bench Press Machine, Chest Press Machine, Flat Bench Machine, MTS Chest Press, Neutral Chest Press, Horizontal Chest Press, Seated Chest Press, Lying Machine Press, Lever Bench Press