Plate-Loaded Chest Press

Muscles Worked

Primary

Chest

Quick Cues

1

Chest up, shoulders back

2

Full press to lockout

3

Control the eccentric

4

Keep your back against the pad

Equipment Needed

Plate-Loaded Chest Press Machine

Common Mistakes

Not adjusting the seat to match chest level

Pushing unevenly with both arms

Arching the back off the pad

Pro Tips

Load the plates and press through a natural arc

Adjust the seat height to match your chest line

The plate-loaded version allows heavier loading than cable machines

Your Progress

Variations

Machine Chest Press

Barbell Bench Press

Dumbbell Bench Press