Chest
Plate Loaded Chest Press
The Plate Loaded Chest Press is a strength exercise on a machine for your chest. Share of the load in the Zulta muscle model: mid chest 35%, front delts 15% and lower chest 13%.
How to do it
- Load the same plates on both sides and set the seat so the handles line up with your mid chest.
- Sit with your back on the pad, feet flat, and grip the handles.
- Set your shoulder blades back and down against the pad.
- Press the handles forward until your arms are straight.
- Return slowly until your hands are beside your chest.
Tips
- Keep the return slow and stop just before the plates touch down.
- Keep the head and upper back against the pad.
Common mistakes
- Uneven plates on the two sides.
- Pushing the head forward at lockout.
- Letting the arms slam back into the start.
Muscles worked by the Plate Loaded Chest Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A fixed path removes most stabiliser demand. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Plate Loaded Chest Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Plate Loaded Chest Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Plate Loaded Chest Press good for beginners?
Yes. The Plate Loaded Chest Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Plate Loaded Chest Press?
For example the Converging Chest Press, Hammer Strength Chest Press and Machine Chest Press. They train mostly the same muscles.
How do you make the Plate Loaded Chest Press harder?
Add weight or reps, or move on to the Smith Machine Guillotine Press and Bench Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.