Is the machine press better than the barbell bench press?

Neither is objectively better, but the machine provides more stability which allows you to focus purely on muscle contraction without worrying about balance. It is an excellent choice for hypertrophy and training to failure safely.

Where should my elbows be positioned during the movement?

Aim to tuck your elbows at roughly a 45-degree angle relative to your torso. Flaring them out too wide can put unnecessary stress on the shoulder joints.

Can I do this exercise if I have a shoulder injury?

The machine press is often safer for those with minor shoulder issues because the path of motion is fixed. However, you should always consult a professional and ensure the range of motion does not cause sharp pain.

Flat Machine Press Form Guide: Build a Stronger Chest

Learn how to master the flat machine press with our expert guide. Improve chest volume and strength with proper setup and technique.

How to Perform

Adjust the seat height so that the handles align with the middle of your chest.
Sit with your back and head firmly against the pad and place your feet flat on the floor for stability.
Grasp the handles with a full grip and retract your shoulder blades to create a stable base.
Exhale and press the handles forward until your arms are nearly straight, avoiding a hard lockout at the elbows.
Inhale as you slowly lower the weight back toward your chest until you feel a comfortable stretch.
Maintain control throughout the entire range of motion and stop before the weight plates touch the stack.

Common Mistakes

Allowing the shoulders to round forward off the backrest
Excessive arching of the lower back during the press
Bouncing the weight stack at the bottom of the rep
Shortening the range of motion by not bringing the handles back far enough

Muscles Worked

Primary movers

Chest

Stabilizers

Triceps
Anterior Deltoids

Related Guides

Chest · Chest