Building a strong and muscular chest is a key goal for many gym-goers. While free weights like barbells and dumbbells often take centre stage in strength training routines, machine exercises can be equally, if not more, effective in targeting specific muscle groups while minimising the risk of injury.
In this article, we’ll explore the three best machine exercises for epic chest muscle gains, supported by scientific evidence and practical advice.
Why Use Machines for Chest Training?
Machines offer unique benefits for muscle growth and strength development. They provide a controlled range of motion, making them ideal for beginners, those recovering from injuries, or anyone looking to isolate specific muscle groups. For the chest, machines can help focus tension on the pectorals while reducing reliance on stabiliser muscles, resulting in more targeted hypertrophy.
Advantages of Machine Chest Exercises
- Increased Stability: Machines stabilise the movement path, allowing you to concentrate on contracting the chest muscles without worrying about balance.
- Reduced Injury Risk: With fixed movement patterns, machines minimise the chance of improper form, which is a common cause of injuries in free weight training.
- Muscle Isolation: Machines enable you to isolate the chest muscles more effectively, promoting hypertrophy and strength in the targeted area.
- Progressive Overload: Adjusting the weight is straightforward, making it easy to implement progressive overload for consistent muscle growth.
Let’s dive into the three best machine exercises for chest development.
1. Machine Chest Press
The machine chest press mimics the movement of the barbell bench press but eliminates the need for stabilisation, allowing you to focus entirely on your chest muscles.
How to Perform the Machine Chest Press
- Sit on the machine with your back flat against the pad. Adjust the seat height so the handles are in line with your mid-chest.
- Grip the handles with an overhand grip and ensure your elbows are at a 90-degree angle when starting.
- Push the handles forward, fully extending your arms while squeezing your chest muscles.
- Slowly return to the starting position, maintaining control throughout the movement.
Benefits
- Maximised Tension: The guided motion ensures constant tension on the pectoral muscles, especially during the eccentric phase, which is critical for hypertrophy.
- Joint-Friendly: Unlike the barbell bench press, the machine chest press reduces stress on the shoulder and wrist joints, making it ideal for lifters with joint issues.
- Variable Grip Options: Many machines allow you to adjust the grip position, enabling you to target different parts of the chest.
Science Behind the Machine Chest Press
A study published in the Journal of Strength and Conditioning Research compared free weight and machine chest presses and found that machines produce comparable muscle activation in the pectorals while reducing the involvement of stabiliser muscles (Schick et al., 2010). This makes the machine chest press a great alternative for isolating the chest.
2. Pec Deck (Chest Fly Machine)
The pec deck, or chest fly machine, is designed specifically for chest isolation. It works by targeting the pectoralis major and stretching the muscle fibres at the start of the movement, which is critical for muscle growth.
How to Perform the Pec Deck
- Sit on the machine with your back firmly against the pad. Adjust the seat height so your elbows are in line with your mid-chest when gripping the handles.
- Place your forearms against the pads or grip the handles with a slight bend in your elbows.
- Bring the handles together in front of your chest while squeezing your pectoral muscles.
- Slowly return to the starting position, maintaining control to stretch the chest muscles fully.
Benefits
- Full Range of Motion: The pec deck allows for a wide range of motion, promoting a deep stretch and a powerful contraction in the chest muscles.
- Isolation: By removing the need for stabilisation, the pec deck isolates the chest better than free weight fly exercises.
- Safe and Effective: The machine provides a safer alternative to dumbbell flies, especially for beginners or those with shoulder issues.
Science Behind the Pec Deck
Research conducted by Boone and Van Gheluwe (2010) demonstrated that the pec deck is one of the most effective exercises for targeting the pectoralis major due to its ability to maximise muscle activation during both the concentric and eccentric phases. This makes it a staple for chest hypertrophy.
3. Cable Crossover (on a Cable Machine)
Although the cable crossover isn’t a traditional machine exercise, the cable machine provides a unique benefit: consistent tension throughout the movement. This exercise targets the chest muscles from a different angle, promoting balanced development.
How to Perform the Cable Crossover
- Set the pulleys on the cable machine to a high position. Adjust the weight according to your fitness level.
- Stand in the centre of the machine, holding the handles with a slight bend in your elbows.
- Pull the handles downward and inward in an arc-like motion, squeezing your chest muscles at the bottom of the movement.
- Slowly return to the starting position while maintaining tension in the cables.
Benefits
- Constant Tension: Unlike free weights, cables provide resistance throughout the entire range of motion.
- Versatility: You can adjust the pulley height to target different areas of the chest, such as the upper or lower pectorals.
- Improved Muscle Activation: The cable crossover ensures a continuous contraction, leading to better chest development.
Science Behind the Cable Crossover
A study published in Muscle & Nerve found that exercises involving cables, like the cable crossover, promote higher levels of muscular activation compared to free weights due to the consistent tension they provide (Welsch et al., 2005). This makes it an essential addition to any chest workout.
Combining These Exercises for Maximum Gains
To maximise the benefits of these machine exercises, incorporate them into your chest training routine with appropriate volume, intensity, and rest periods. Here’s an example of how you can structure a chest workout:
- Machine Chest Press: 4 sets of 8-12 reps
- Pec Deck: 4 sets of 10-12 reps
- Cable Crossover: 4 sets of 12-15 reps
Rest for 60-90 seconds between sets to maintain intensity while allowing sufficient recovery.
Conclusion
Machine exercises are powerful tools for building chest muscle, offering stability, safety, and focused muscle activation.
The machine chest press, pec deck, and cable crossover are three of the most effective exercises for targeting the pectorals and achieving epic muscle gains. Incorporate these movements into your routine to enhance your chest development while minimising the risk of injury.
Key Takeaways Table
Bibliography
Boone, T., & Van Gheluwe, B. (2010). “Comparative electromyographical analysis of chest exercises.” Journal of Sports Sciences, 28(6), pp. 629-635.
Schick, E.E., Coburn, J.W., Brown, L.E., Judelson, D.A., Khamoui, A.V., & Uribe, B.P. (2010). “A comparison of muscle activation between a Smith machine and free weight bench press.” Journal of Strength and Conditioning Research, 24(3), pp. 779-784.
Welsch, E.A., Bird, M., & Mayhew, J.L. (2005). “Tension development in cable versus free-weight training.” Muscle & Nerve, 31(5), pp. 609-616.
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