Lever Chest Press (plate loaded) Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Leverage machine
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Plate Loaded Chest Press
Visualised Target Muscle Groups
Front
Back
How to: Lever Chest Press (plate loaded)
- Adjust the seat height so that the handles are at shoulder level.
- Sit on the machine with your back firmly against the pad.
- Grip the handles with your palms facing down and your elbows bent.
- Press the handles forward until your arms are fully extended, keeping your elbows slightly bent.
- Slowly return to the starting position to complete one rep.
Common Mistakes
- Lifting the back off the pad during the press.
- Using too heavy weights which affects form.
- Not fully extending the arms during the movement.
Modifications
- Use a lighter weight to decrease the strain on the shoulders.
- Perform the exercise with a wider grip to lessen shoulder tension.
Tips
- Keep your back pressed against the pad during the movement.
- Control the weight on both the lifting and lowering phases.
- Ensure that your hands are positioned correctly for an optimal grip.
Lever Chest Press (plate loaded) Alternatives
Tags
chest
strength
pectorals
weightlifting
exercises
muscle gain
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