Plate-loaded chest press: How to Do It, Muscles Worked

Step by step

Set the seat so handles are at lower chest.
Press forward until your arms are almost straight.
Return slowly and keep tension, not touching the stops.

What you should feel

A strong squeeze across your chest, with help from your triceps. Your shoulders should not pinch.

Common mistake

Letting the weight drop on the stops; control the return and stop just short.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Chest

Helps

Triceps Front shoulders

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Bench pressChest

Dumbbell bench pressChest

Incline dumbbell pressChest, Front shoulders

Dumbbell floor pressChest, Triceps

Push-upChest

Deficit push-up (hands on dumbbells)Chest

Questions

What muscles does the plate-loaded chest press work?

Plate-loaded chest press mainly works your chest. It also helps your triceps and front shoulders.

Can I do the plate-loaded chest press at home?

Not easily, it needs this: machines. At home, try instead: dumbbell bench press, incline dumbbell press, and dumbbell floor press.

How many sets and reps of the plate-loaded chest press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your chest

Plate-loaded chest press