Machine Lying Chest Press (Plate-Loaded)
A bench press on a plate-loaded lever machine: lying on its flat bench, the handles follow a fixed arc, so the chest presses without balancing a bar.
How to do it
Setup
Lying on the machine's bench, handles over the mid-chest, blades pinched, feet planted.
Steps
- Press the handles up until the arms are straight.
- Lower until the handles are just above the chest.
- Press again without resting the plates on the stops.
Common mistakes
Lying too high or too low under the arc: line the handles up with the mid-chest before loading. Elbows flared to 90°: tuck them toward 45°. Hips lifting off the bench: keep them down, feet pressing.
Breathing
Inhale down, exhale pressing.
