Lever Lying Chest Press Plate Loaded

Muscles worked

Setup

1. Load the desired weight plates onto the machine's horns equally on both sides.
2. Lie flat on the bench with your feet planted firmly on the floor to create a stable base.
3. Position your body so the handles are aligned with your mid-to-lower chest level.
4. Grasp the handles with a full overhand grip, slightly wider than shoulder-width apart.

How to do it

1. Exhale and press the handles upward by extending your arms, focusing on driving the weight away using your chest muscles.
2. Push until your arms are nearly straight, but stop just short of locking out your elbows to maintain tension.
3. Inhale and slowly lower the handles back toward your chest with a controlled 2-3 second tempo.
4. Lower the weight until you feel a comfortable stretch in your pectorals before starting the next repetition.

Form checklist

• Keep your shoulder blades retracted and pressed firmly into the bench throughout the set.
• Maintain a slight, natural arch in your lower back while keeping your glutes in contact with the bench.
• Ensure your elbows stay tucked at a 45 to 70-degree angle from your torso rather than flaring out wide.
• Keep your wrists neutral and stacked directly over your elbows to prevent joint strain.

Pro tips

• Focus on the mind-muscle connection by imagining you are trying to touch your biceps together at the top of the press.
• Pause for one second at the bottom of the movement to eliminate momentum and maximize fiber recruitment.

Make it harder

• Perform '1.5 reps' by lowering to the bottom, pressing halfway up, lowering again, and then pressing to full extension.
• Slow down the eccentric (lowering) phase to 4-5 seconds to increase time under tension.

Frequently asked

What muscles does the lever lying chest press plate loaded work?

The lever lying chest press plate loaded primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the lever lying chest press plate loaded?

The lever lying chest press plate loaded uses leverage machine.

Is the lever lying chest press plate loaded good for beginners?

Yes. The lever lying chest press plate loaded is a beginner-friendly movement and a strong foundation to build on.

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