Plate Loaded chest press
At Completegyms, we are proud to offer you this plate loaded chest press.
Why not load this chest press up with Olympic Plates
Check out this video on getting the most out of a chest press Video
HOW TO USE THE CHEST PRESS MACHINE:
Start by adjusting the machine to fit your body (some variations may be limited as to the adjustments). Adjust the seat to where the handles of the machine line up with the middle of your chest or just below shoulder height. If you’re using a machine that the seat back adjusts, start with the handles slightly in front of your chest/shoulders.
Plant your feet firmly on the floor, lean your back into the seat, and grab the handles.
Slowly press the handles away from your body, focusing on squeezing your chest muscles. Maintain a slight bend in your elbow, rather than locking them out at the full extension of this motion.
Hold the contraction for 1-3 seconds, then slowly return the handles back to the starting position. You want to choose a weight that you can fully control throughout the motion and not slam the weight stack back down.
Repeat the exercise for the desired number of reps.
BENEFITS: The machine chest press is an effective exercise for targeting the chest muscles and will also work your triceps and front deltoid (shoulder), as other similar motion exercises will. This exercise can help to build strength and size in the chest, as well as improve posture and mobility.
Make sure to use a weight that you can handle. Choosing a weight that is too heavy can lead to improper form, which will eventually lead to injury.
Make sure to keep your back against the pad throughout the exercise.
Maintain a slight bend in your elbow, rather than locking them out at the full extension of this motion.
The chest press helps build the pectoral muscles while also working the biceps, deltoids, and latissimus dorsi. The seated chest press is an upright version of the lying bench press and a great addition to an upper-body strength workout. Here is what you need to know about performing the seated chest press using a chest press machine.
How to Do a Seated Chest Press
After setting the chest press machine at the desired weight, sit with your feet firmly on the floor, about shoulder-width apart. If the seat is adjustable, ensure that its position allows your arms to be horizontal when fully extended. Here is how to perform the exercise.
- Grasp the handles with a full grip, your thumb circled around the handle.
- Maintain a neutral wrist position with your wrists in line with your forearms.
- Exhale and push outward until your arms are fully extended (don’t lock the elbows).
- Keep your head steady against the back support during this movement and your neck still. You should feel resistance against the horizontal push.
- Pause briefly at full extension.
- Bend your elbows and return to the starting position, breathing in during this recovery.
If this is your first time using a chest press machine, place a lighter load on the weight carriage. If you are unfamiliar with a particular machine, don’t hesitate to ask a trainer or gym attendant for help.
Benefits of the Seated Chest Press
This exercise targets the pectorals, the main muscles of the chest. These are the same muscles you use when pushing a grocery cart or to get up off the floor.
Developing the pecs is an aesthetic goal for many people. It’s also important because strength in these muscles decreases with age, potentially increasing your injury risk while decreasing your mobility and quality of life.1
The chest press machine also recruits the biceps and the big muscles of the shoulders and back. That makes this exercise especially beneficial for those who participate in sports that involve the swinging of a bat, racket, or club.
Seated Chest Press vs. Bench Press
The seated chest press machine removes the recruitment of stabilizing muscles that are required to keep your body steady when performing the bench press. This means, you are targeting the chest muscles, but not the muscles that work with the chest to perform pressing movements. For functional fitness, this could be less desirable.
However, if you want to add more volume to your chest workout without tiring additional muscles and managing overall fatigue, the seated chest press is a good choice. Additionally, the bench press recruits more overall muscle fibers in the chest than the machine.2
Other Variations of a Seated Chest Press
You are somewhat limited in the different ways you can perform a seated chest press on a machine, but there are a couple of modifications you can make.
No Weights for Beginners
If you are new to this exercise, begin with no weight until you learn proper form. Then add small increments of weight until you reach the amount you can press for eight to 12 reps with good form. As you build muscle, you will be able to increase the weights used.
Single-Arm Seated Chest Press
You can make the seated chest press more difficult by pressing one arm at a time. Follow the same steps as you do for both arms but just use your right or left arm to push the weight. Remember to do the same on the other side to keep your muscles balanced.
Seated Chest Press With Different Equipment
The same exercise can be performed on a bench using either a barbell or a pair of dumbbells, as well as on a cable machine or suspension trainer. As each will have a slightly different action, changing up your equipment is a good way to vary your chest press routine.
Avoid these errors to get the most benefit from this exercise and avoid injury.
Elbows Too Far Back
Don’t stress your shoulder joint by extending your elbows too far back when grasping the handles. A little extension is OK, but the handgrips should always be in front of your body line.
Injuries can easily occur if you hyperextend the shoulder while bearing even moderate weight. Oftentimes, the machine is designed so it has a catch that won’t allow this overextension. Ensure that it has been set correctly or ask a gym attendant to check this for you.
When pushing the bar, your movement should never be explosive. Keep your movements steady and controlled, both as you push and release. If needed, count “one-two” when pushing, pause, and then count “one-two” as you release. Never rush.
Keep your back and shoulder blades against the back support. If you find yourself arching your back when you push, you are pressing too much weight. Reduce the weight so that you can push with effort but without arching the back.
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