Chest · Leverage Machine
Plate Loaded Lever Lying Chest Press
How to do the plate loaded lever lying chest press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie back on the plate-loaded chest press machine with your back flat and grip the handles at chest height. Press the handles straight up and forward until your arms are nearly extended, squeezing your chest, then lower under control to a deep stretch.
- 1Feel your chest and triceps drive the handles up and away
- 2Keep your shoulder blades retracted and back flat on the pad
- 3Squeeze your chest at the top, then lower slowly to a stretch
Common mistakes
- Avoid locking your elbows hard at the top; keep a slight bend
- Don't let your shoulders roll forward off the pad
- Avoid bouncing the weight or using momentum to press
Muscles worked
The plate loaded lever lying chest press mainly works the mid chest, with the triceps, upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the plate loaded lever lying chest press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.