Bench Press Machine Shrugs

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In this article, we will discuss the how-tos and tips to help you get started in developing and strengthening those back muscles with this fun yet effective exercise. Plus, some variations and alternatives that you can add to your routine. So, read on and get those muscles working!

How To Do Bench Press Machine Shrugs

Setting Up

For the bench press machine shrug, you will need to find a bench press machine. Preferably one with a bench you can move out of your way. Stand between the handles, facing the weight stack. Set your feet shoulder-width apart and grab the handles using an overhand grip. You may have to bend forward a bit to grab the handles of the machine.

Exercise

Stand straight as possible and allow the weights to pull your shoulders down and forward as far as your body allows.

Using your trapezius, shrug your shoulders as high and to the rear as you can. Then lower it back down to the initial position. This is one rep. Repeat movement until desired number of repetitions is achieved.

Tips

Keeping your core and glutes engaged all throughout can reduce the chances of any strains or injuries, especially in your neck and back area.
Avoid leaning too far forward by maintaining a straight and neutral back and an elevated chest.

Stand on something if you are too short to allow your shoulders to be low enough in the start position.
You can stand with your back to the machine for a variation of this exercise.

Benefits

Great trap isolation

You will also feel this in your forearms and upper pecs

Illustrated Guide

Muscles Worked

Primary Muscles

Trapezius

Secondary Muscles

Forearm Muscles

Upper Pecs

Bench Press Machine Shrugs Variations

Leverage Machine Shrugs
Trap Bar Shrugs

Bench Press Machine Shrugs Alternatives

Barbell Upright Rows

Back Exercises Guide

Barbell Power Cleans
Barbell Shrugs

Dumbbell Shrugs
Barbell Upright Rows
Cable Upright Rows

Dumbbell Upright Rows
Dumbbell Bent Laterals
Deadlifts

Stiff-Legged Deadlift
Hyperextensions
Good Mornings

Bench Rows
Dumbbell Bent Rows
One Arm Bent Rows

T-Bar Rows
Seated Pulley Rows
Standing One Arm Low Pulley Rows

Cable Row Machine
Pullover Machine
Behind-The-Neck machine

Chin Ups

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Kevin Harris

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