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Machine Supine Bench Press
Machine supine bench press that targets chest, front shoulders, and triceps to build upper body pressing strength and muscle size; a stable, guided alternative to free-weight bench presses.
About Exercise
Equipment
Chest Press Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest, Lower Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Forearms
3/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie face up on the machine pad with feet flat on the floor. Adjust the seat so handles align with mid-chest when arms are extended.
- Grip handles slightly wider than shoulders with overhand grip.
- Brace core and retract shoulder blades against the pad.
- Inhale and lower handles slowly until they near chest level with elbows at 45-60 degrees.
- Exhale and press handles forward until arms are nearly extended.
- Squeeze chest at the top without locking elbows.
- Repeat for reps while maintaining contact with the pad.
Coaching Tips
Form Cues
- Keep elbows tucked
- Squeeze chest at top
- Shoulders back and down
- Wrists straight
- Control the descent
Breathing
Inhale during the lowering phase and exhale forcefully during the press while bracing your core.
Tempo
3-1-1
Range of Motion
Lower handles to just short of chest level for a stretch, press to near full arm extension without elbow lockout.
Safety
Safety Notes
- Adjust machine for proper alignment
- Avoid if shoulder impingement present
- Do not bounce or jerk weights
- Keep low back neutral
- Stop if wrist or elbow pain occurs
Spotting
Not required; machine provides fixed path and safety stops.
Common Mistakes
- Flaring elbows wide
- Shrugging shoulders
- Lifting hips off pad
- Locking elbows at top
- Moving too quickly
When to Avoid
- Acute shoulder impingement
- Uncontrolled wrist pain
- Elbow joint issues
Flexibility Needed
- Shoulder flexion to 90 degrees
- Adequate thoracic mobility
Build Up First
- Basic understanding of pressing mechanics
- Ability to maintain neutral spine
Also known as
Supine Chest Press, Lying Chest Press Machine, Machine Chest Press
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