Plate Loaded Chest Press: How-to, Tips & More
The Plate Loaded Chest Press is a beginner compound exercise for your chest. You do it with plate loaded chest press machine and weight plates. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your triceps and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
How to do the Plate Loaded Chest Press
- Load the plates and adjust the seat so the handles start at mid chest.
- Sit with your back against the pad and grip the handles.
- Press forward until your arms are straight.
- Return slowly until you feel a stretch in your chest.
Plate Loaded Chest Press tips
- Each arm moves on its own, so press both evenly.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Plate loaded chest press machine, Weight plates
Type
Compound
Plate Loaded Chest Press alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Frequently asked questions
What muscles does the Plate Loaded Chest Press work?
The Plate Loaded Chest Press mainly works your chest, with help from your triceps and shoulders.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Plate Loaded Chest Press good for beginners?
Yes. The Plate Loaded Chest Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Plate Loaded Chest Press?
You need plate loaded chest press machine and weight plates.
Add Plate Loaded Chest Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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