Machine Bench Press(Vertical Press)

How to do the Machine Bench Press(Vertical Press)

Start with your back firmly against the pad. While having the weights around your nipples (in height) push the weight out with your lower back firmly against the pad. Complete the rep until your arms almost lock out, lower the weight to the starting position and repeat.

Spotter Information:
A spotter can help raise and lower the machine by standing beside or infront of it.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Anterior Deltoids
  • Triceps
  • Pectoralis Major
  • Shoulder
  • Shoulders

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
86.3 lbs11.7 119.5 lbs

What is a good starting weight?

Based on an average weight lifted of 86.3 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 43 lbs and aim for 12-15 reps.


Workouts Plans with Machine Bench Press(Vertical Press)

Purpose Type Level
Sport Specific Intermediate
Muscular Definition Intermediate
Muscular Definition Intermediate
Sport Specific Beginner
Muscular Definition Beginner
Sport Specific Beginner
Muscle Specific Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.