Bench Press Machine

Starting Position

1. Sit on the machine and adjust the seat height so that the handles are at chest level.

2. Press your back against the pad and place your feet firmly on the floor.

3. Grasp the handles with both hands at shoulder width and prepare with your elbows slightly bent.

Proper Form

1. Tense your chest and push the handle forward while extending your arms.

2. Do not fully lock your arms, and pause briefly at the point where your chest contracts.

3. Slowly return the handle to the starting position while feeling your chest stretch.

4. Repeat the same motion without any rebound.

Breathing Technique

Exhale when you push the handle up, and inhale when you pull the handle back.