Building a well-developed chest requires a combination of free weights and machine exercises. While barbells and dumbbells allow for full range of motion and stabilisation engagement, gym machines provide controlled resistance, enhanced isolation, and progressive overload without the same risk of form breakdown.
Research has shown that machines can be just as effective as free weights for hypertrophy (Schoenfeld et al., 2014). Below are the three best gym machines for chest growth and how to use them for maximum results.
1. Seated Chest Press Machine
Why It’s Effective
The seated chest press machine mimics the barbell or dumbbell bench press while providing a more controlled movement. This machine allows for a full pectoral contraction with minimal involvement of secondary stabilising muscles, which is beneficial for beginners and advanced lifters alike. A study by Schick et al. (2010) demonstrated that machine chest presses elicit similar levels of muscle activation compared to their free-weight counterparts, making them a valuable addition to a chest-building routine.
How to Use It Correctly
- Adjust the seat height so that the handles are level with your mid-chest when seated.
- Set the backrest to provide proper support and allow for a natural pressing motion.
- Grip the handles with a firm, neutral grip, keeping elbows at a 75-90 degree angle.
- Press the handles forward until your arms are fully extended, but avoid locking out the elbows.
- Control the resistance back to the starting position, maintaining constant tension.
- Perform 3-4 sets of 8-12 reps with a controlled tempo for optimal hypertrophy.
Benefits for Chest Growth
- Reduces injury risk by providing guided movement.
- Allows for heavier loading without worrying about stabilisation.
- Ideal for drop sets and other high-intensity techniques due to easy weight adjustments.
2. Pec Deck Machine (Chest Fly Machine)
Why It’s Effective
The pec deck machine isolates the pectoralis major, minimising front deltoid involvement compared to free-weight flys. This makes it an excellent choice for maximising muscle fibre recruitment in the chest. A study by Welsch et al. (2005) found that machine flys generate significant pectoral activation, making them highly effective for hypertrophy.
How to Use It Correctly
- Adjust the seat height so that your elbows align with the handles when gripping them.
- Maintain a slight bend in your elbows throughout the movement to prevent joint strain.
- Squeeze your chest as you bring the handles together in a controlled motion.
- Slowly return to the starting position, ensuring continuous muscle tension.
- Perform 3-4 sets of 10-15 reps, focusing on muscle contraction.
Benefits for Chest Growth
- Maximises pectoral isolation by minimising triceps and deltoid involvement.
- Provides a full stretch and contraction, improving muscle fibre recruitment.
- Lowers risk of improper form compared to dumbbell flys.
3. Cable Crossover Machine
Why It’s Effective
The cable crossover machine allows for a unique combination of constant tension and an extended range of motion, stimulating deep muscle fibres. Research indicates that exercises using cables can create higher levels of muscle activation due to the continuous tension they provide (Signorile et al., 1995).
How to Use It Correctly
- Set the pulleys to shoulder height or slightly above for a balanced movement.
- Stand in a staggered stance for stability.
- Grip the handles with a slight bend in your elbows and pull them together in front of you.
- Focus on squeezing your chest at the peak of the movement.
- Slowly return to the start position while maintaining tension.
- Perform 3-4 sets of 12-15 reps, adjusting angles for varied muscle engagement.
Benefits for Chest Growth
- Maintains constant tension on the chest muscles.
- Enables training at different angles to target all areas of the chest.
- Provides a safer alternative to dumbbell flys for those with shoulder issues.
Key Takeaways
| Gym Machine | Benefits | Optimal Rep Range |
|---|---|---|
| Seated Chest Press | Provides controlled resistance, reduces injury risk, allows for heavier loading | 8-12 reps |
| Pec Deck Machine | Maximises pectoral isolation, reduces joint strain, enhances muscle contraction | 10-15 reps |
| Cable Crossover Machine | Maintains constant tension, allows varied angles for full chest development, safer than dumbbell flys | 12-15 reps |
Bibliography
Schoenfeld, B. J., Peterson, M. D., Ogborn, D., and Contreras, B. (2014). Effects of resistance training with free weights versus machines on muscle mass and strength. Journal of Strength and Conditioning Research, 28(10), pp. 2834-2841.
Schick, E. E., Coburn, J. W., Brown, L. E., Judelson, D. A., Khamoui, A. V., Uribe, B. P., and Aguirre, B. (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., and Mayhew, J. L. (2005). Electromyographic analysis of the pectoralis major during various chest exercises. Journal of Strength and Conditioning Research, 19(3), pp. 449-453.
Signorile, J. F., Kwiatkowski, K., Caruso, J. F., Robertson, B., and Lowery, J. (1995). Effect of varying stance width on muscle activation during cable crossovers. Journal of Strength and Conditioning Research, 9(4), pp. 228-233.
