Seated Bench Press

The arms placed under a weight bearing load are pushed away from the chest and returned to starting position. Although the seated bench press machine is a safer exercise you should make an effort to eventually transition into the free weight version of the exercise. Training with free weights is more ideal than working out on machines because they require greater coordination and recruit surrounding stabilizing muscles.

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In some cases the safest way to build stronger and bigger pecs is with the machine chest press.

Seated bench press. If you ve had a history of shoulder injury bench pressing isn t ideal. When using a seated chest press machine you sit at the machine and push the handlebars away from you. Seated chest press machine. The seated chest press machine is an upright version of the standard lying bench press machine.

When performing a machine bench press you want to make sure you keep your wrists as straight as possible. Adjust the seat height so that the handles are level with your mid chest around nipple level and the handles are positioned no deeper than chest level level with the front of your chest. Sit with your back firmly supported against the backrest. You can alternate the chest press and bench press.

The machine allows you to lift heavier loads with more control. The seated chest press works your biceps and latissimus dorsi muscles. Bending them too much can not only injure them but doesn t properly transfer the resistance into the chest. But not everyone can or should bench press.

The chest press helps build the pectoral muscles as well as the biceps deltoids and latissimus dorsi muscles. The bench press is one of the most popular exercises for building a bigger stronger and more prominent chest.