Bench press
Bench Press
What is this machine?
Penkkipunnerrus on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Chest.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleChest
Secondary muscles–
Equipmentvapaat painot
Movement patternpush
Difficultyintermediate
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Letting the elbows flare to 90 degrees, which strains the front shoulders and reduces chest engagement. Losing the shoulder-blade squeeze mid-rep, causing the shoulders to roll forward under load. Bouncing the bar off the chest to use momentum instead of a controlled touch or pause. Lifting the glutes off the bench for leverage, which destabilizes the lift and risks back strain.
💪 Where you should feel it: Mainly in the Chest.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Push-Upkehonpaino
Dipkehonpaino
Chest Press Machinekuntosalilaite
Bodyweight Elevated Push UpkehonpainoTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
Incline Bench Pressvapaat painot
Pec Deckkuntosalilaite
Cable Flytaljalaite