Plate-Loaded Chest Press
How to do it
Starting position
- Adjust the seat height so the handles are at mid-chest height.
- Press your back and hips firmly against the backrest.
- Load the same weight on both sides.
- Grip the handles, pull your shoulder blades back, and lock them in place.
Movement
- Press the handles forward using your chest.
- As you press, follow the path where both hands come inward together.
- Do not fully lock out your arms; stop with a slight bend.
- Slowly return to the point where your chest stretches.
Breathing
Exhale as you press, inhale as you return.
Cautions
- If you press with your shoulders rolled forward, your front delts will hurt instead of your chest.
- If you completely relax on the return and let the weight plates slam, it jars your joints.
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Triceps · Front delts |
| Equipment |  Chest press machine |
| Movement pattern | Horizontal push |
| Rep range | 8–12 reps |
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Representative exercise: Chest Press Machine
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How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the chest press machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Machine Decline Single Arm Chest PressHarderLever Standing Chest PressHarderDumbbell Bench PressSimilar exerciseKneeling Push-UpSimilar exerciseBand Chest PressSimilar exerciseBarbell Larsen PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.