The bench press is one of the most important basic exercises for the upper body, which trains the chest muscles. Due to the negative angle of this exercise, you are more likely to work the lower chest muscles. The variation on the machine is very suitable for beginners, as the movement is guided and therefore somewhat easier. However, it is also a great exercise for advanced users to hit the chest.
Adjust the seat height of the machine so that the position suits you and sit on the sloping seat.
2
Spread your arms wide enough to create a 90° angle between your upper arms and upper body and grasp the handles with your hands. Choose the grip width so that your hands are in line with your elbows. Your forearms should be parallel to the floor (elbows pointing backwards, hands pointing forwards). Point your palms downwards.
3
Push the handles forwards in a powerful and controlled manner. Stretch almost, but not completely, to protect your elbow joints. Your hands should now be in front of your body and at chest height. Exhale as you do so
4
Lower the handles backwards in a controlled manner until they are back in the starting position. Inhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms. During the eccentric movement, move your hands backwards until you feel a slight stretch in your chest muscles. Make sure that your wrists are not bent and are in line with your forearm.
Muscle groups
Primary
Chest (lower)
Secondary
—
Tertiary
—
Equipment
Negative Chestpress
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