Lever Lying 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, Pectoralis Major Clavicular Head, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Leverage Chest Press
How to: Lever Lying Chest Press (plate loaded)
- Adjust the seat on the leverage machine to ensure the handles are at chest level.
- Sit down, feet flat on the ground and back against the pad.
- Grip the handles firmly while keeping your elbows bent.
- Press the handles away from your chest until your arms are fully extended.
- Lower the handles back down to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back excessively during the press.
- Not controlling the weight on the way down.
- Locking out the elbows at the top of the movement.
Modifications
- Use lighter weights to reduce strain.
- Perform the press on a flat bench if a decline is too much.
Tips
- Keep your back flat against the bench.
- Control the weight on the way down to prevent joint strain.
- Engage your core throughout the movement.
Tags
strength
chest
pectoralis major
deltoids
triceps
machine press