The Ultimate Guide to Chest Exercises with Gym Machines

In fact, it can be rather easy to get lost with so many options. To build a strong and well-defined chest, you need a good mix of the right exercise and machine.

In this guide, we’ll dive into various types of chest exercise machines and understand their best application scenario.

By the end of it, you’ll be more than ready to tackle chest day like a pro and grow your chest fast. Keep reading!

Chest Exercises Gym Machines: What Are They?

When it comes to chest machines, we can separate them into 3 main groups:

• Chest press machines,
• Pec deck machines,
• and cable machines.

Each one of them has their own particularities, and we’ll get into them below:

1. Chest Press Machines

These probably come to mind when you think of chest exercises and gym machines. Chest press machines are designed to mimic the same pressing motion of the bench press. This means they give the same results as the bench press for the pectoral muscles and the triceps and shoulders. 

The main difference is that you experience greater stability while performing the exercise. While this results in less focus on your core stability, you can lift more weight, so to speak.

This category of machines consists mainly of:

• Seated Chest Press Machine: This machine features a seat and handles that you push forward. It provides a stable platform and is ideal for beginners due to the added stability.
• Incline Chest Press Machine: This variation targets the upper chest by positioning the seat at an incline angle.
• Decline Chest Press Machine: This machine focuses on the lower chest by positioning the seat at a decline angle.

2. Pec Deck Machines

Everyone who has gone to the gym has likely performed chest flies on a pec deck machine at least once.

These machines are great at isolating the chest muscles while achieving deep stretches and contractions. So, if you want a big chest and would like to do aesthetic workout, this machine is an excellent option.

Pec deck machines consist mainly of:

• Traditional Pec Deck Machine: This machine has two pads that you press together using your elbows, targeting the inner chest.
• Reverse Pec Deck Machine: This variation targets the rear deltoids and upper back muscles by having you pull the pads apart.

3. Cable Machines

Last but certainly not least, cable machines offer a great deal of customization to your chest workout. The handles and pulleys allow you to customize your exercise to your needs. 

Want to target the upper chest? Go lower on the pulleys. Lower chest? Higher. And put them in the middle (or shoulder height, depending on the exercise) to give the whole chest an even workout.

Additionally, the cable system in these machines allows the chest muscles to be under tension during the whole execution of the exercise. This means you maximize your time under tension, which results in several benefits for muscle gain.

The main representative of this category of machines is the cable machine, and you can do several kinds of chest exercises with it: cable crossover, cable iron cross, cable chest press, cable chest flies, etc.

This one is probably the best option at a home gym due to its versatility, and not only for chest muscles. You can work your back muscles with a cable machine or even try shoulder cable workouts, and work out your biceps, and triceps with it, making it a machine ideal for an upper body workout.

Chest Exercises Gym Machines: The Best For Each Part of The Chest

Now that you know the types of chest exercise machines, we’ll give some recommendations as to which machine you should use depending on the section of the chest you are focusing on.

Upper Chest

For a solid chest workout focusing on the upper section, we recommend the incline chest press machine and the cable crossover going from low to high. Both these exercises have a greater emphasis on the upper chest and will get your pecs looking jacked and well-defined.

Middle Chest

For the middle chest, you can’t go wrong with the seated chest press machine, granting your chest a nice and even workout. And the pec deck machine so you can get your chest flies going and your inner chest popping.

Lower Chest

Finally, if your lower chest is in need of extra attention, there are a couple of great options you can pick. The decline press machine and the cable crossover going from high to low are sure ways to get your lower chest looking chiseled.

Chest Exercise Routines To Build Strength and Muscle Mass

With the info above in mind, here are two sample chest workout routines: one for beginners and the other for intermediate weightlifters. Note that these are supposed to be integrated with other muscle groups, something like the traditional “chest, triceps, and shoulders” day.

The beginner routine aims to build a solid foundation for chest strength with basic exercises. Make sure you use the proper form with a challenging amount of weight for efficient muscle activation.

The intermediate routine builds on top of that foundation, adding intensity and incorporating more variety. This routine includes different angles and machines to target various parts of the chest.

Finally, don’t forget to warm up your chest (or any other muscle group for that matter) before engaging in physical exercise. This will help you get the most out of your training session and prevent injuries.

Final Word

Building the chest of your dreams doesn't have to be complicated, it just takes time. By getting to know the different chest exercise machines available at your gym and learning how to use them correctly, you can really make the most out of your workouts. 

Whether you're just starting or you're a seasoned gym-goer, mixing up your routine with various machines can help you target different parts of your chest and keep things interesting. So, next time you're at the gym, give these machines a try and see how they can help you reach your fitness goals.

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