Lying Machine Chest Press (Plate Loaded)
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The Lying Machine Chest Press is a plate-loaded strength exercise performed on a machine where you lie supine and press weighted plates away from your chest using independent handles. Its primary purpose is to build upper body pressing power and muscle hypertrophy. It mainly targets the chest and shoulders, with secondary emphasis on triceps, making it ideal for beginners or those seeking a stable, controlled alternative to free-weight bench presses.
How to Perform Lying Machine Chest Press (Plate Loaded)
- 1Sit on the machine with your back fully against the pad and feet flat on the floor for stability.
- 2Adjust the seat height so the handles are at mid-chest level when arms are extended.
- 3Grip the handles with palms facing forward, elbows bent at 90 degrees, and arms in line with your chest.
- 4Engage your core, keep your head and back pressed against the pad, and exhale as you press the handles forward until arms are nearly straight (avoid locking elbows).
- 5Inhale as you slowly lower the handles back to the starting position, allowing elbows to bend to 90 degrees.
- 6Repeat for desired reps, maintaining control throughout.
- 7Key form tips: Keep shoulders down and away from ears; avoid arching your lower back; use a full range of motion without bouncing. Common mistakes: Flaring elbows too wide (keep them at 45-60 degrees from torso) or partial reps.