Plate-loaded chest press
Plate-loaded machines
Plates on the machine arms provide resistance. Load them evenly as instructed by the manufacturer and learn the safety release first. The empty machine may still have resistance.
Exercises with this equipment
- Machine chest press
Chest
How to do this exercise: Machine chest pressSetup · movement · load
Chest- Set your position
Set the seat so the handles are around chest height; support your back and plant your feet.
- Make the movement
Press the handles away along the machine path, then return slowly. Keep wrists aligned with forearms.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out forDo not lift your back off the pad or let the weights crash.
Understanding the loadLog the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.