Favorite Machine Bench Press

Coached by Justin

Also called: Machine Bench Press

Primary: chest
Secondary: shoulders · triceps
Equipment: machine
Mechanic: compound
Force: push
Category: strength

Power (chest) — the day's PR anchor.

Execution

Pick the machine press you like best and keep it — same machine, same seat, every week, so the record means something. Warm-ups building up in weight, then one all-out PR set of 8–10, then three PR triples of 5–7 where the record is the total reps across all three sets. A machine lets you drive to true failure safely without a spotter bailing you out.

The cue that matters

Build to one all-out set first. PR = more reps or more weight in the same strict form.

Common mistake

Changing machines and calling it a PR — a PR is machine-specific and doesn't transfer.

Arm & Delt Specialization — Day 1 (Chest).