How To Bench Press with Total Gym

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Improve Your Bench Press Weight with Total Gym

Total Gym Pulse welcomes back John Carleo to the official Total Gym Blog. This week John shares an innovative workout technique to duplicate the typical gym bench press when using the Total Gym. John says that whenever someone notices you’ve been working out – one of the first questions they always ask is “How much can you bench press?” Below are some tips from John on how you can increase the amount you bench press with Total Gym.

Setting Up Your Total Gym to Do A Bench Press

Total Gym Bench Press

Start by sitting on the Total Gym with the bar at the top of the machine with the cables underneath the bar disconnected. Lie back, extend your arms all the way up, and then place your feet up on the bench.

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Doing a Bench Press with Total Gym

Total Gym Bench Press

Then simply move your arms up and down the way you would on an actual bench press.

Here’s a great article on how to properly and safely perform the bench press.


John mentions that this workout is actually safer than doing a bench press with a bar because with a bar your hands have to stay in the same plane along with the shoulders. This exercise with the Total Gym starts you start off with no additional weight, but can steadily increase the weight as you get stronger by using the weight bar. Your shoulders go where they want to go with Total Gym, unlike with a traditional bench press where you would be forcing them, which could potentially lead to a rotator cuff injury.

Check out Total Gym Pulse for other great workouts using the Total Gym.

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Total Gym® is the ultimate workout machine utilizing an individual’s own bodyweight as resistance to perform more than 80 total-body functional exercises. Total Gym uniquely incorporates the use of multiple muscle groups together in all planes of movement, the most efficient way to exercise and see results. Total Gym, rooted in the physical therapy market since 1986, entered the consumer “home fitness” market in 1996 with the airing of its first television infomercial featuring long-time user Chuck Norris and co-host Christie Brinkley. The Total Gym infomercial is one of the industry’s longest-running and most successful; broadcast to 85 countries and credited with sales of over four million units worldwide.

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