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Plate Loaded Bench Press

Equipment: Machine

Plate Loaded Bench Press
Primary Muscles
  • Pectoralis Major Sternal Head
Synergistic Muscles
  • Deltoid Anterior
  • Pectoralis Major Clavicular Head
  • Triceps Brachii

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.

Introduction

The Plate Loaded Bench Press is a weight training exercise that utilizes a plate-loaded gym bench to strengthen the chest, shoulders, and triceps. Its primary benefit lies in its ability to offer variable resistance levels by adding or removing weight plates, making it suitable for a wide range of fitness levels. This exercise is particularly effective for individuals with specific fitness goals related to building upper body strength and muscle mass. The controlled motion and constant tension provided by the plate-loaded bench press makes it an efficient choice for targeted muscle growth and overall functional strength development.

Muscles Worked

  • Primary: Chest (Pectoralis Major and Pectoralis Minor)
  • Secondary: Shoulders (Deltoids), Triceps (Triceps Brachii), Serratus Anterior, Abdominals

How to Do It (Step-by-Step)

  1. Set a barbell loaded with appropriate weight on a power rack at chest level. Position yourself under the bar so that it's just above your chest when you're lying flat on the bench. Grip the barbell slightly wider than shoulder-width apart.
  2. Unrack the barbell and lower it to your chest, keeping your elbows tucked in. Your feet should be flat on the floor for a stable base.
  3. Keep your core engaged, back arched slightly, and shoulders down during the movement. Lower the bar to your chest, pause briefly, then push the bar back up to the starting position. Maintain control throughout the entire range of motion to avoid injury and maximize muscle activation.

Tip: To protect your wrists and shoulders, focus on pushing with your triceps and deltoids while keeping tension in your lats.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Make your workouts more efficient with Auto Progression and never miss a beat with the Rest Timer.

Form Tips

  • Maintain a tight grip on the barbell with hands shoulder-width apart and wrists in line with the elbows.
  • Keep your back flat on the bench, ensuring there's no excessive arch or rounding.
  • Lower the bar slowly to your chest, touching it just above the nipple line without letting it bounce off, then push it back up explosively.

When to Use It

  • Strengthening upper body for weightlifting competitions
  • Building chest muscles to improve swimming strokes
  • Enhancing pushing power for sports like volleyball and basketball

Workout History is essential for tracking progress and planning future workouts effectively.

Plate loaded bench press - Frequently Asked Questions
Optimize your plate loaded bench press training with these common questions and answers.

Primarily works the chest, shoulders, and triceps.

Sit on the bench with your back against the pad. Grasp the bar at shoulder-width, then lower it to your chest.

Start with a weight that allows you to perform 8-12 reps comfortably.

While not necessary, having a spotter can help prevent injury and increase your confidence.

Keep your feet flat on the floor, lower the bar to your chest, then push it back up. Maintain a tight core throughout.

More machine exercises More chest exercises