Machine Bench Press progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Machine Bench Press · Beginner · reps
   Sit down on the Chest Press Machine and select the weight.
2. Barbell Bench Press - Medium Grip · Intermediate · reps
   Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold i
3. Bench Press with Chains · Advanced · reps
   Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.