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Home > Fitness & Training > Resistance Machine Exercises > Bench Press

Bench Press

Teaching points

Lay on your back on the bench with the feet flat on the floor
Grasp the handles with the elbows bent and palms facing the feet
At this point the elbows should not be lower than the bottom of the bench, if they are you should be able to adjust the handle height
When you are ready, push directly upwards to straighten the elbows
Slowly lower the handles back down, stopping when the elbows are level with your back and repeat the exercise

Variations and progressions

Some machines may allow you to incline or decline the bench. An incline bench places more emphasis on the upper chest and a decline bench places more emphasis on the lower chest

Muscles worked

Related injuries

Pectoral strain

Similar exercises

Bench press using a barbell
Push-up
Push-up using a resistance band
Chest press using a resistance band

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