Videos
Instructions
- Lie back on the machine bench with your feet flat on the floor.
- Grip the handles so they align with the middle of your chest.
- Press the handles forward in a converging motion until your arms are nearly fully extended.
- Control the descent as you bring the handles back toward your chest.
Technical Tips
- Keep your lower back in contact with the bench without arching excessively.
- Do not lock your elbows at the top of the movement.
- Use a full range of motion while keeping the movement controlled.
- Ensure your shoulder blades stay retracted throughout the set.
Breathing Tips
- Inhale as you lower the handles.
- Exhale as you press the handles forward.
Medical restrictions
- Rotator cuff injury
- Pectoral strain
- Elbow tendinitis
Is the Convergent Bench Press done lying down?
Yes, this version is performed lying on a guided machine bench to mimic a traditional bench press while offering more stability and joint safety.
What muscles does the lying Convergent Bench Press target?
It primarily targets the chest and secondarily engages the front deltoids and triceps through a compound pressing movement.
Can I use the Convergent Bench Press for hypertrophy?
Yes, its guided and converging motion allows consistent overload and muscle tension, making it effective for muscle growth.
Is this machine safer than free weights?
Yes, the fixed path and lying support make it safer, especially for beginners or those with joint concerns.
Do I need a spotter for the lying Convergent Bench Press?
No, the guided machine setup eliminates the need for a spotter, allowing for safer solo training.
The Convergent Bench Press performed in a lying position on a guided machine offers a highly stable and joint-friendly way to build chest strength and size. This variation is designed to follow a natural arc with converging handles, allowing for optimal pectoral contraction while minimizing strain on the shoulders. By removing the need for balance and bar control, it allows users to focus entirely on proper form and muscle engagement. This makes it ideal for beginners, individuals in rehabilitation, and bodybuilders seeking to isolate the chest with precision. The lying position closely mimics the traditional bench press while benefiting from machine support. It also engages the front deltoids and triceps as secondary movers, contributing to comprehensive upper body development. This machine press is a reliable option for safe hypertrophy, progressive overload, or recovery-oriented training.