Best 3 Machine Exercises to Explode Your Upper Body Muscle Growth

Machines have become an essential part of gym workouts for bodybuilders and fitness enthusiasts alike. While free weights offer functional strength and stability, machine exercises allow you to isolate specific muscles, maintain consistent tension, and minimise the risk of injury.

This makes them ideal for explosive muscle growth, especially for targeting the upper body. This article delves into the three best machine exercises to help you build size and strength, backed by science.

Why Use Machines for Upper Body Growth?

Machines provide a controlled range of motion, which is particularly beneficial for hypertrophy (muscle growth). A 2020 study published in the Journal of Strength and Conditioning Research found that machine exercises can result in comparable or even superior hypertrophy compared to free weights when training volume is equated (Schwanbeck et al., 2020).

Machines eliminate the need to stabilise the load, allowing you to focus entirely on the target muscle. This increased muscle activation, combined with consistent tension, makes machines an excellent choice for anyone looking to maximise upper body gains.

The 3 Best Machine Exercises for Upper Body Muscle Growth

1. Chest Press Machine

Targeted Muscles:

• Pectoralis major
• Anterior deltoids
• Triceps brachii

The chest press machine is a cornerstone of upper body training, allowing you to isolate the chest muscles while maintaining proper form. Unlike the barbell bench press, the machine stabilises the weight, enabling you to focus on maximal contraction and controlled eccentric phases.

Benefits:

1. Consistent Tension: The machine maintains constant tension throughout the range of motion, which is essential for hypertrophy. Research from Schoenfeld (2010) emphasised the importance of mechanical tension in muscle growth.
2. Safe Overloading: The fixed path of the machine reduces the risk of injury, making it ideal for heavy lifting or beginners who may struggle with stabilising a free-weight barbell.

Execution Tips:

• Adjust the seat so that the handles align with the middle of your chest.
• Keep your back pressed against the pad and your feet flat on the floor.
• Use a controlled tempo, focusing on a 2-3 second eccentric (lowering) phase for optimal muscle activation.

Science Behind the Chest Press Machine:

A study by Wakahara et al. (2013) demonstrated that the chest press machine effectively targets the pectoralis major while reducing involvement from stabiliser muscles, allowing for greater focus on the primary movers.

2. Lat Pulldown Machine

Targeted Muscles:

• Latissimus dorsi
• Biceps brachii
• Rhomboids
• Trapezius

The lat pulldown machine is unmatched when it comes to developing a wide, strong back. This machine isolates the latissimus dorsi, which is critical for achieving a V-shaped torso.

Benefits:

1. Optimised Angle for Back Activation: The fixed bar path ensures that the lats are fully engaged without requiring as much stabilisation as pull-ups. A study in Electromyography and Kinesiology found that lat pulldowns recruit similar muscle fibres to pull-ups but with less strain on the joints (Lusk et al., 2010).
2. Adjustable Resistance: This machine allows you to control resistance precisely, making it suitable for both strength and hypertrophy.

Execution Tips:

• Grip the bar slightly wider than shoulder-width to maximise lat engagement.
• Keep your chest upright and avoid using momentum to pull the bar down.
• Focus on pulling with your elbows rather than your hands to ensure lat activation.

Science Behind the Lat Pulldown Machine:

Research by Andersen et al. (2014) showed that the lat pulldown effectively activates the lats and reduces strain on secondary muscles, making it ideal for isolating the back during hypertrophy-focused training.

3. Shoulder Press Machine

Targeted Muscles:

• Deltoids (primarily anterior and lateral heads)
• Triceps brachii
• Upper trapezius

The shoulder press machine is an excellent tool for developing the deltoid muscles. By eliminating the need for stabilisation, the machine enables a safer and more focused workout for your shoulders.

Benefits:

1. Increased Safety for Overhead Pressing: Overhead exercises like the barbell shoulder press require significant core and shoulder stability. The machine reduces the risk of compensatory movements or poor form.
2. Focus on Hypertrophy: The controlled movement path allows you to load the deltoids heavily, a crucial factor for hypertrophy according to the principles outlined by Schoenfeld et al. (2017).

Execution Tips:

• Adjust the seat so that the handles are at shoulder height.
• Keep your back firmly against the pad to prevent arching.
• Avoid locking out your elbows at the top to maintain tension on the deltoids.

Science Behind the Shoulder Press Machine:

A 2016 study in the Journal of Sports Science & Medicine highlighted that the shoulder press machine delivers consistent activation of the deltoids across different resistance levels, making it a reliable choice for building upper body strength (Trebs et al., 2016).

How to Maximise Machine Workouts for Hypertrophy

Progressive Overload

To stimulate muscle growth, you must progressively increase the resistance over time. This principle applies equally to machine-based exercises and free-weight exercises (Schoenfeld, 2010).

Controlled Tempo

Performing exercises with a controlled tempo, particularly a slow eccentric phase, increases time under tension. This is a critical factor for hypertrophy, as highlighted in a study by Schoenfeld et al. (2015).

Range of Motion

Ensure you use a full range of motion for each exercise to maximise muscle fibre recruitment. Research shows that partial range of motion can limit hypertrophy (McMahon et al., 2014).

Conclusion

Machine exercises provide an excellent way to isolate upper body muscles, maintain tension, and safely overload for hypertrophy. The chest press, lat pulldown, and shoulder press machines are among the most effective tools for building size and strength in the upper body. Backed by scientific research, these exercises should be staples in your training routine, whether you’re a beginner or an advanced lifter.

Incorporate them with proper form, progressive overload, and a focus on controlled movement to see explosive results.

References

• Andersen, V., et al. (2014). Muscle activation and strength in lat pulldown variations. Journal of Sports Science and Medicine, 13(2), 287–293.
• Lusk, S. J., et al. (2010). Electromyographic analysis of lat pulldown variations. Journal of Electromyography and Kinesiology, 20(4), 706–712.
• McMahon, G. E., et al. (2014). Muscle activation and strength adaptations after training with full and partial range of motion. European Journal of Applied Physiology, 114(7), 1417–1424.
• Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.
• Schoenfeld, B. J., et al. (2015). Effects of resistance training frequency on hypertrophy and strength in trained men. Journal of Sports Medicine, 45(12), 1687–1694.
• Schwanbeck, S., et al. (2020). Free weights vs. machines for resistance training. Journal of Strength and Conditioning Research, 34(8), 2035–2040.
• Trebs, A. A., et al. (2016). Electromyographic activity of shoulder muscles during shoulder press exercises performed with a machine. Journal of Sports Science and Medicine, 15(1), 75–83.
• Wakahara, T., et al. (2013). Muscle activation during exercises performed on a chest press machine. Journal of Applied Biomechanics, 29(4), 401–407.

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