How to Use a Bench Press Machine
When you use a bench press machine, you employ your pectorals, biceps, triceps and shoulder muscles to move the weight during exercises that build bigger upper bodies. Follow these steps to get the most out of your workout.
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Instructions
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Use a Bench Press Machine
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Use a bench press machine that you can adjust to be on an incline. You're going to want to move your position around in order to work on different muscle groups.
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Sit down comfortably on the bench press machine with your back pressed against the rest.
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Use the weight pin to select the correct level of weight for your current workout. It's a good idea to start small and work your way up to higher weights. Just be sure the pin is fully in place--all the way to the nub that acts as a positioning guide.
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Hold the bench press bars firmly in your hands. Most machines will have two bars that are connected on an axis beneath the machine, while others have two independent levers which distribute the weight independently to each arm.
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Breathe in just before you begin to press the weight. It is important to breathe properly when you are performing strength training.
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Press the weight forward. Use a steady, even motion to evenly distribute the weight and maximize the effort both arms are producing.
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Bring the weight to a stop just shy of locking your elbows. Locking your elbows can cause injury, and holding the weight prior to locking your elbows will increase the effectiveness of the exercise.
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Lower your arms back to the neutral position slowly. Continue breathing steadily. Do not hold your breath as you work out.
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Repeat the process.
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Tips & Warnings
Wear weightlifting gloves whenever you work with weights. Sometimes when we sweat, our hands can easily slip on the bars and make it very difficult to get a good grip. Using weightlifting gloves, especially on the bench press machine, will help you better control the weight.
Don't overdo it! Using more weight than your muscles can handle will lead to injury. Since you're using so many muscles to bench press, it's actually easier to overdo it, since those muscles can usually handle heavy loads at first.
