RussianAbout this machine
A bench gives stable support for dumbbell or barbell exercises, and the backrest angle changes body position. Choose it together with a specific exercise and make sure there is safe clear space. A heavy press also needs a spotter or safety supports.
Exercise options
- Flat press: chest, triceps, and front shoulders.
- Incline press: upper chest, triceps, and front shoulders.
Muscles worked
- Main load: Functional training.
- Stabilization: trunk muscles help hold position.
- Should not hurt: joints or lower back. If they do, reduce load and check setup.
How to set up
- For the Basic Press Bench Adjustable, first check its source-listed detail: uses adjustable pads for body positioning.
- Set the seat so the handles line up around mid-chest.
- Keep the shoulder blades against the support and plant the feet.
- Choose a start position that does not overstretch the shoulders.
- Check that both sides start symmetrically.
How to perform
Main exercise: flat or incline press.
- On the Basic Press Bench Adjustable, move smoothly through this model's working path.
- Do not shrug or lift the back from the support.
- Pause at the end without hitting the stop.
- Return slowly while keeping shoulder control.
Common mistakes
- Sitting too low or too high for the handle path.
- Letting the shoulders roll forward and up.
- Arching away from the pad to move more weight.
- Starting too deep and irritating the shoulders.
- Ignoring this model-specific detail: uses adjustable pads for body positioning.
Technique video
Sources: gym80.de product page for 4103; gym80.de image saved locally; video embedded from the original YouTube source. PDF data: page 110, printed page 108.