Plate Loaded Bench Press

The plate-loaded machine bench press is an effective exercise for building chest strength with the stability of a machine. Here’s how to do it:

1. Load the desired weight plates onto the machine.
2. Sit on the bench and adjust the seat height so that the handles are level with your chest.
3. Grip the handles with an overhand grip, hands slightly wider than shoulder-width apart.
4. Press the handles forward to extend your arms fully, lifting the weight.
5. Slowly lower the handles back to the starting position by bending your elbows, keeping your elbows at a 45-degree angle to your body.
6. Pause briefly, then press the handles forward again to extend your arms.
7. Repeat for the desired number of repetitions.