Plate-Loaded Chest Press

Muscles worked

• ChestPecsPrimary
• Front deltsFront of the shouldersSecondary
• TricepsBack of the upper armSecondary

How to do it

1. Set the machine. Adjust the seat or pads, load the plates evenly and release the safety only when you are in position.
2. Shoulder blades squeezed back and down, feet planted.
3. Lower under control to the chest, elbows about 45 degrees from the body.
4. Press up and slightly back, keeping the wrists over the elbows.
5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

• Bouncing the weight. Lower under control and press from a brief touch or stop.
• Elbows flared straight out. Keep them at roughly 45 degrees from the body.
• Lifting the hips or feet. Stay planted from the first rep to the last.

Plate-loaded machine busy? Try one of these

• Barbell Bench PressBarbell + Bench
• Barbell Floor PressBarbell
• Decline Barbell Bench PressBarbell + Bench
• Decline Dumbbell PressDumbbell + Bench
• Dumbbell Bench PressDumbbell + Bench
• Incline Push-UpBodyweight + Bench