Plate-Loaded Chest Press
oec:plate-loaded-chest-press
A machine-based compound horizontal press utilizing plate-loaded lever arms to target the pectoral muscles, anterior deltoids, and triceps.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Legend Chest Press, Hammer Strength Chest Press, Leverage Chest Press, Plate-Loaded Machine Bench Press
How to do it
Setup
- Load the machine sleeves evenly with weight plates.
- Adjust the seat height so the handles align across the mid-to-lower chest.
- Sit back firmly against the pad with your feet flat on the floor.
- Grasp the handles with an overhand grip and retract your shoulder blades.
Movement
- Press the handles smoothly forward by extending your elbows and contracting your chest.
- Extend until your arms are nearly straight without forcefully locking out your elbows.
- Lower the handles under control until you feel a comfortable stretch across your pectorals.
- Pause briefly at the bottom before initiating the next repetition.
Breathing
Inhale as you lower the weight toward your chest; exhale forcefully as you press forward.
Cues
- Drive through your palms
- Keep your shoulders pinned to the pad
- Squeeze your chest at the top
Common faults
- Seat adjusted too high or low
- Ensure handles align with the middle of your sternum to avoid excess shoulder impingement.
- Protracted, rounded shoulders at the finish
- Keep your shoulder blades retracted and depressed against the backrest throughout the press.
- Bouncing the weight off the machine stops
- Control the eccentric phase and stop just short of bottoming out the lever arms.
Safety
- Use the foot-assist pedal if available to bring the handles forward into the starting position safely.
Muscles
Joints
- Shoulder: Horizontal adduction, Flexion
- Elbow: Extension
- Shoulder blade: Protraction
Details
- Movement
- Horizontal push, Push
- Modality
- Strength, Hypertrophy
- Mechanics
- compound
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Plate-loaded machine; Weight plate
- Record
- Repetitions and Load
- Load
- external, per side
Related
- variation of Machine Chest Press
- substitute for Machine Chest Press
- substitute for Barbell Bench Press
- substitute for Dumbbell Bench Press
Sources
- wger: Legend Chest Press (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.