What Is a Machine Bench Press Exercise?
The machine bench press is an exercise performed on a machine, as opposed to the traditional bench press, which is performed with a bench and a barbell. The machine bench press can be done lying down or sitting up, depending on the orientation of the equipment. It is sometimes called a chest press machine.
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Chest Press Machine
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One of the most common forms of the machine bench press is the standard chest press machine. These machines are either situated so the user is doing the exercise sitting upright or lying with his back against a bench. The user then pushes against handles located just below shoulder level, pressing away from the body. These machines use a pin and plate system to provide resistance.
Smith Machine
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The Smith machine is used for a variety of lifting exercises, with the bench press being one of them. Unlike the chest press machine, the Smith machine uses the traditional barbell and bench setup. The machine, however, uses a rack and slide support system in conjunction with a locking mechanism. This prevents accidents and allows users to bench press without the need for a spotter.
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Benefits
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The machine bench press is an excellent exercise for both beginners and accomplished weight lifters. The machine is safer than the traditional bench press and there is no need for a spotter. One of the benefits to using the machine is that it ensures the user keeps a good form throughout the exercise, cutting down on the possibility of injury.
Drawbacks
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Using a machine bench press is sometimes criticized by experts in bodybuilding and weight lifting, as it puts too much isolation on the chest. Unlike the traditional bench press, which is a compound exercise working several muscle groups, the machine version limits the exercise's benefits to the muscles of the chest. Some machines may also be a bad fit for users, due to the limited amount of adjustability.
Working Out
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For individuals who want to begin a workout program, the machine bench press can be a good starting point for the chest portion of the routine. It is advisable to start with three sets of approximately 10 to 12 repetitions, with the first set being used as a light warm up. Choose a weight in which you can do that amount of reps but not many more. Rest for 45 seconds to a minute between sets.
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