# Machine Upper Body Press Guided pressing for chest, shoulders, and triceps. The machines hold the path so you can focus on effort. - URL: https://formaroutines.com/routines/machine-upper-body-press/ - Duration: About 19 min - Admin slug: machine-upper-body-press ## Before you start Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care. ## Exercises ### 1. Machine Plate Loaded Front Military Press 3 sets · 10 reps · 45s rest A guided overhead press, which is the friendliest way to learn the pattern. #### Steps - Set the seat so the handles sit just above shoulder height when your arms are bent and ready to press. - Grip both handles with palms facing forward and press your back firmly into the pad. - Brace your core and press the handles straight up overhead, exhaling as you drive. - Lock out softly at the top with the arms extended, keeping the shoulders down away from the ears. - Lower the handles slowly over 2 to 3 seconds until they return to shoulder level. - Reset the breath and repeat for 8 to 12 reps, keeping the chest proud the whole set. #### Cues - Back on the pad. - Press straight up. - Ribs stay down. #### Common mistakes - Arching the lower back hard off the pad to use the chest, which strains the spine and loses the shoulder focus. - Letting the handles drift forward instead of pressing straight up, which puts unnecessary load on the front shoulders. - Locking the elbows out hard at the top, slamming the joint instead of stopping with control. - Letting the weight drop fast on the way down and skipping the slow lowering portion of every rep. ### 2. Smith Machine Incline Bench Press 3 sets · 10 reps · 45s rest The fixed bar path lets you press closer to failure without a spotter. #### Steps - Set the incline bench under the Smith bar at about 30 to 45 degrees, with the bar over your upper chest. - Lie back on the bench, plant your feet flat on the floor, and grip the bar slightly wider than shoulders. - Pull your shoulder blades back and down into the bench to set a stable pressing position. - Unrack the bar by rotating the wrists, then lower it slowly to your upper chest with elbows at about 60 degrees. - Pause briefly at the bottom with the bar touching the chest and tension held through the upper body. - Drive the bar back up to full lockout by pressing through the upper chest and triceps. #### Cues - Feet planted. - Lower to the chest. - Even tempo. #### Common mistakes - Setting the incline too high, which turns the lift into an overhead press and removes the chest focus. - Letting the elbows flare to 90 degrees, which strains the front shoulders and reduces chest engagement. - Lifting the hips off the bench to use leverage, which destabilizes the lift. - Bouncing the bar off the chest to use momentum instead of a controlled press. ### 3. Machine Dips 3 sets · 10 reps · 45s rest Assisted dips let you pick the resistance instead of fighting your whole bodyweight. #### Steps - Set the seat height so your shoulders sit just above the handles when your arms are fully extended down. - Grip the handles with palms facing each other and press your back firmly into the pad. - Push the handles down and slightly forward by extending the elbows and engaging the chest and triceps. - Lock out at the bottom without slamming the joints, holding the squeeze for a beat. - Let the handles return slowly over 2 to 3 seconds until the elbows reach about 90 degrees. - Reset your posture and repeat for 8 to 12 reps, keeping the chest tall the whole set. #### Cues - Chest tall. - Elbows track back. - Comfortable depth. #### Common mistakes - Letting the elbows flare wide, which pulls tension off the triceps and stresses the front shoulders. - Setting the seat too high so the elbows can't reach a full stretch, shortening the working range. - Letting the stack drop fast at the top of each rep, removing the slow lowering phase. - Hunching the shoulders forward under load instead of staying tall and proud through the chest. ### 4. Smith Machine Close Grip Bench Press 3 sets · 10 reps · 45s rest Narrow hands move the work to the triceps while the bar stays on its track. #### Steps - Set the bench on the Smith machine so the bar lines up directly over your lower chest when you lie down. - Lie on the bench, plant your feet flat on the floor, and grip the bar with hands shoulder-width apart. - Pull your shoulder blades back and down into the bench to create a stable pressing platform. - Unrack the bar by rotating the wrists, then lower it slowly to your lower chest with elbows tucked close. - Pause briefly at the bottom with the bar touching the chest and the elbows still tight to the sides. - Press the bar back up to full lockout by driving through the triceps and chest in one smooth motion. #### Cues - Hands inside shoulders. - Elbows close. - Press up. #### Common mistakes - Setting the grip too narrow so the wrists collapse inward under load, which strains the joint. - Letting the elbows flare wide, which removes the triceps bias and stresses the front shoulders. - Bouncing the bar off the chest to use momentum instead of a controlled touch and press. - Forgetting to rotate the wrists to rack the bar at the end of the set, dropping it onto the safeties. ### 5. Machine Cable V Bar Push Downs 3 sets · 12 reps · 40s rest Closes the session with a triceps finisher that needs no balance at all. #### Steps - Attach a V-bar to a high cable pulley and stand facing the machine with feet hip-width apart. - Grip the V-bar with both hands, palms angled inward and slightly down. - Tuck your elbows in close to your sides and pull the bar down to chest height as the start. - Brace your core and press the bar down by extending your elbows, keeping them pinned. - Lock the arms out fully at the bottom with a brief squeeze of the triceps. - Let the bar travel slowly back up to chest height under control before the next rep. #### Cues - Elbows pinned. - Extend fully. - Control the return. #### Common mistakes - Letting the elbows drift forward and away from the ribs, which turns it into a press. - Leaning the torso heavily over the bar to use bodyweight instead of triceps strength. - Cutting the lockout short instead of fully extending the arms at the bottom. - Snapping the bar back to the start and skipping the controlled return.