For a toned and fit physique, chest muscles play a vital role. Working upon these muscle groups is essential. The perfect shape of your chest determines your overall posture.
The chest press is the workout that exclusively targets your chest muscles. Combining chest press along with other routines, will give you the results that you were looking for.
Chest muscles, known as pectoral muscles, are large and full. Working on every group of chest muscles is essential. Your chest muscles are connected to the entire body and engage with every upper body movement you make.
The upper body also includes shoulder muscles, triceps, biceps, abs, and torso. Chest muscles are also affected by changes like the rotation of arms, flexion, and adduction.
The chest press is the most effective chest workout. Chest press done in an inclined position focuses on the upper part of the chest area while the vertical chest press position focuses on the lower part of the chest area.
Combing different variations of chest exercises and shifting the target from upper to lower chest muscles leads to that goal of yours.
Let’s look into the anatomy of chest muscles. The chest area has mainly two parts. One is a pectoralis major, and the other is pectoralis minor. Pectoralis major also consists of two parts; the upper part is clavicular head and lower portion being the sternal head.
The proper workout routine is a critical factor of bodybuilding. The right amount of sets and reps are consequential, or else it may cause injuries. Twice or thrice a week of chest press is recommended.
Proper form and technique is the part which needs more attention. Know your body and expected gradual improvement. Remember to take the right amount of rest for your muscles to recover.
Shift your focus to other body parts also, or else it may result in uneven mass growth. A usual recommendation will be three sets of 10-15 reps every other day.
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Difference between Chest Press and Bench Press
Bench press gives you space for multiple variations. Including dumbbells and barbells bench press can be done at different angle positions. More reps on bench press lead to more muscle growth. The bench press is also that perfect weight loss exercise.
Below points will explain how to do the bench press correctly:
- Lay down on the bench with your face directly down the bar.
- Find a good grip on the bar
- Lift the bar and hold it up to your chest with locked arms
- With stable movement, lift the bar up and down slowly
- 10-15 reps with one-minute rest in between recommended
- Remember proper breathing is also important
Chest Press is the one done on a machine. They come in inclined, vertical, and declined variations and help you to target on isolated muscle groups. Chest press comes with a weight attached to it while the bench press uses free weights. Adjustable seats providing comfort is also an added advantage.
Let’s see how you do chest press:
- Sit comfortably on the machine, supporting your back on the backrest. Check for your form
- With your feet flat on the ground, hold the handle with stretched hands. Squeeze your hands slowly without any disturbance
- 8-10 reps during four sets recommended during beginner period
Types of chest workouts
Let’s look into some of the effective chest workouts with and without chest press machines. Customize the exercises according to your needs and feasibility. Let’s look at the mantras for that mass chest muscles.
One of the best chest workouts will be dips. Dips not only focus on your chest muscles but also your triceps and shoulder plates. Dips are one of the basic strengthening workouts.
This workout is done by leaning towards the bar with your elbows aligned with your shoulders. Curl up your legs behind you and focus all your weight on your hands. Squeeze your triceps by moving slowly and smoothly up and down.
Incline Bench Cable Fly:
Another useful exercise that burns all your chest muscles is inclined bench cable fly. By lying on an inclined bench, you are pulling the cables towards your chest with a continuous full range of motion.
This particular exercise isolates your pectoral muscles and gives the best results. Recommending 3-4 sets of 10-12 reps for beginner level.
Those who find flyes and dips hard to perform, build to your form by starting exercising on a pec-deck machine. Most beginners start with peck deck variations.
The gradual increase in stamina allows you to do more practical exercises; later on, 3-4 sets of 10-12 reps are perfect for beginners.
Incline Dumbell Pull-Over:
This exercise is super intense and done with the help of dumbbells. Lying on an incline bench, hold your comfortable weight dumbbell over your head. Spread your chest as well as your abs to 45 degrees.
Remember not to extend or bend your elbows. Move your body slowly, providing a wide range of motion. You can increase the intensity by holding to 3-4 sec at the peak contraction.
Try to maintain stability all along with the exercise.
Barbell Bench Press:
This one is a warm-up routine. You can use dumbbells or barbells according to your comfort. Ideal for beginners, this easy exercise can be done with massive sets during lower reps for better results.
Machine Decline Press:
Machine decline press engages your arm one at a time. By isolating one arm, it works on that particular part of the chest muscles. The style is entirely different and effects in maximizing your dominant pec adduction when done by sitting sideways. It is recommended to do this regular post-workout.
Vertical Machine Bench Press:
The ultimate chest workout is the ones with the chest press machine. Safety is the main advantage of these machines. The risk of injury is less since the weight is attached to the bars gives balance.
The comfy seating and the masses connected to the machine provide you controlled workouts, enabling you to do more reps than expected. The results are guaranteed.
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Let’s see what all types of chest press machines are available:
You can find all kinds of chest press machines available in the market. From fully commercial products to compact domestic ones, you can go according to your requirements.
All major brands in the fitness market produce chest press machines. Choose the one that suits you.
Seated Chest Press Machine
This type of machine provides you the comfort of sitting while doing the exercise. Seated chest press machines come with adjustable handlebars and seating position, allowing you to do multiple variations of your routine.
This type of chest press machine engages your upper and middle chest muscles, excluding your lower chest areas. They come with attached weights and plates, as well.
Incline Chest Press Machine
These are the type of machines which makes you lie on a padded seat. Most of them are flexible and can be transformed into inclined, declined, or flat bench according to the requirement.
They are open to more variations than the seated ones. The changes help you to work on the targeted muscle groups. The comfort of choosing weights and plates are also possible with inclined machines.
Cable Chest Press Machine
As the name says, these types of machines come with cables instead of handlebars. They are the most versatile type of equipment which allows you to perform multiple variations for chest, arms, shoulders, and upper back muscles.
Be careful with the hand movements, since it is necessary for the growth match both the arms. Let’s discuss the top chest press machines and alternatives of 2019.
Affordability, effectiveness, versatility, and ease of use are given priority in the list. Also, you can find some chest press alternatives along with this list. Hoping this will help you to land on your essential equipment.
Top Chest Press Machines Of 2019
ULTIMATE BODY WORKS BY WEIDER
This one from Weider is an excellent workout machine with multi-purpose usability. The DVD that comes along with the product have all the instructions and workouts explained. It is recommended to follow the instructions to make maximum use of the product.
Weider’s workout machine is bundled with SpaceSaver design, allowing you to fold the equipment when not in use. Although it limits its weight resistance to 50lbs, this product has admirers from the fitness world. The product comes with 52x 27.5×48 inches and weighs 72lbs. The product dimensions are – 52x 27.5×48 inches and weigh 72lbs.
- Offering the best quality manufacturing, they claim that over 100 workouts can be performed on this product
- The versatility of this machine covers complete body workouts
- Comes with four power bands and a cable pulley system for extra resistance
- It is priced less than $150, which is not high, considering its features
- Complains about the seat not sliding up and down
- Often the adjusting inclines get jammed
- Unstable and wobbly
BF-47 INCLINED BENCH PRESS BY VALOR FITNESS
Florida-based Valor’s BF-47 is perhaps the best reasonably priced chest press machine. This incline chest press allows you to find your comfort by adjusting the plates.
Valor’s BF-47 is also a winner of Amazon’s choice award owing to some excellent user reviews also. It is perfect for that ripped chest. The product dimensions are 44 x 20 x 10 inches and weighs 83 lbs.
- Durable and long-lasting
- Solid steel diamond plate spotter stands, providing ample room for assisting workout partner.
- Easy to install
- Comes at a slightly higher price
- Bar hardly fits in between the uprights
- The cushion is firm and isn’t that great
Marcy Multifunctional Home Gym Station
Designed mainly for home use, Marcy is currently the best multi-purpose exercise machine.
This chest press machine sports a frame built from heavy-duty steel and weighs around 300 lbs. This machine includes a pulley system, however assembling it is a tedious task. Also, it comes with a 150-pound selectorized weight stack to avert loading and unloading weight plates together with a safety lock that secures from unauthorized use of the machine.
The dimensions of This machine are 62x43x78 inches and offers a 2-year warranty on the machine. With a multitude of options, you will surely be hitting every muscle group.
- Excellent post-sale customer service
- Effortless multi-purpose use
- Adjusting preacher curl to help you in toning abs and triceps.
- Complaints of ripped cushions
- Average designed pulley system
GOPLUS Multifunction Home Gym System
Built entirely with heavy-duty steel tube and PVC, Goplus is full-body workout equipment with a blend of practical design and functionality.
Besides, this workout equipment can be even utilized for dual function arm press, leg development, and high and low pulley system for a variety of upper and lower body exercises.
Goplus’ chest press machine includes a 100lbs weight stack to improve strength training routine. Also, it comes with 4-roll leg developer stations with comfort cushion to accommodate your legs and ankles.
- Multi-function use
- Included weight stack of 100lbs
- Thick foam roller for an enjoyable strength training experience.
- Average design
- Tremulous movements with the machine
Bodycraft Galena Pro Home Gym
Bodycraft’s Galena Pro is the best machine for not just chest but the entire body workout. This equipment includes a low pulley station that offers enough space for exercises like leg kicks and more.
As proper gym equipment, this machine is priced way higher than other listed chest press workout machines mentioned here in this post. The dimensions for this machine are 72 x 58 x 81inches and weighs user weight; it can withstand is about 500 pounds.
- Seatback are fully adjustable
- Different size users can benefit from the adjustable starting point
- Assists with complete body workout
- Too expensive
SportsArt Fitness A977 Incline Chest Machine
Manufactured by Iron Company, the A977 is built with a top-quality welded steel frame providing the machine with a sturdy look.
SportsArt Fitness A977 is fused with an electrostatic powder coating finish ensuring it stays resistant to scratches and dings. The arms get an independent movement with pushing angle and progressive resistance curve.
It packs heavy-duty vinyl cushions that are comfy and provide exceptional durability. This machine’s dimensions are 59 x 69 x 59 and maximum user weight is 500 lbs.
- A scratch-resistant powder coating finish
- Suitable for commercial gym, fitness center, personal training studio, etc
- Rubber non-skid feet to avoid sliding of machine
- Covers an ample amount of space
- On the expensive side
For those who can’t afford a chest press machine, here’s good news for you. We present to you four chest press alternatives.
These are the most underrated form of exercise. Pushups are more effective than you think. 15-20 reps a day can do wonders. This exercise impacts your shoulders, abs, triceps, biceps, and of course, your chest.
Proper form is fundamental while performing pushups. An improper way will not lead you to your desired results. Try different variations of pushups for more intensity.
Bench Press (Inclined)
A bench press is also useful as a chest press. A combination of a flat bench with incline bench press can offer you better results. By inclining for about 45 degrees, the bench press can give your upper chest the proper tension needed. And flat bench press works equally on your lower chest muscles as well as your upper chest muscles.
Bench Press (Declined)
The next alternative for chest press will be the bench press with some free weights. It may be difficult for beginners, but mastering this technique will benefit you in working your pecs. Choose your comfortable weight and form and try all variations possible.
Doing the right amount of reps with flyes also alternates chest press exercises. Steady and smooth movement is essential when doing flyes. Expect gradual progress.
Pushing yourself may not end well. Comfortable weights and reps make flyes a better workout. Keep in mind to move your shoulders too making the chest muscles come in effect.
What makes the chest press different from bench press?
The technique is the main difference between them. The chest press is perfect for beginners as well as for those who return to bodybuilding after a break.
The bench press is suitable for intermediate and advanced bodybuilders. In the case of progress, the bench press is most likely to show faster results.
Does bench press hurt your back?
Proper form is vital for every workout, especially when weights included. This rule applies to the bench press as well. An improper way may cause injuries and body pain.
Stability and smoothness determine the result of your hard work.
How to work out pectorals?
To starting with basic pushups, pull-ups, and dips, chest workouts can gradually shift to bench press and chest press machines. It is advised to choose the right level of exercise and weights according to your comfort.
How many pushups a day leaves you a ripped upper body?
It is suggested to do 100 pushups a day for fast and best results.
Is it normal to arch your back while performing bench press?
It is normal to arch your back for bench press and but not recommended if you are a beginner. The bending of your back results in a broader chest, add variations to your routine according to your expected results.