Machine Flat Bench Presses


  • This movement is performed on a flat chest press machine. When you are in position, place your feet flat on the ground for balance and to avoid injury to lower back.
  • Grasp the handles or bar with a wider-than-shoulder-width grip.
  • Press the handles or machine or bar directly forward or in the path the machine allows you.
  • Hold and contract for 1-2 seconds. Then release back to the starting position.


  • Using a machine versus free weights allows you to concentrate more on the pectoral muscles rather than the secondary muscles.
Primary muscles Pectoralis major
Secondary muscles Triceps Anterior delts