Advanced Machine Chest Exercises to Build Muscle for Women
26 Advanced Machine Chest Exercises to Build Muscle for Women with ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Gender
Experience
Goal
Workout 1
Workout 2
Workout 3
- 1
Hammer Strength MTS Iso-Lateral Incline Press5 sets × 8–12 reps · 90s rest - 2
Hammer Strength Plate-Loaded Iso-Lateral Decline Chest Press5 sets × 8–12 reps · 90s rest - 3
Hammer Strength Plate-Loaded Iso-Lateral Horizontal Bench Press5 sets × 8–12 reps · 90s rest - 4
Hammer Strength Plate-Loaded Iso-Lateral Wide Chest5 sets × 8–12 reps · 90s rest - 5
Incline Hammer Bench Press5 sets × 8–12 reps · 90s rest
Top 10
- 1
Assisted Dips
With a help of a machine, it's a workout that's fairly easier to target your chest than normal dips workouts.
BeginnerAssisted Weight Machine - 2
Chest Press Machine
If bench press using barbells or dumbbells is difficult for you, do this workout instead. Try to invole more of your chest, not your arms.
BeginnerChest Press Machine - 3
Incline Chest Press Machine
It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.
BeginnerIncline Chest Press Machine - 4
Pec Deck Fly
It's a Fly workout that even beginners can do without much difficulty. You can feel strong contraction and relaxation. It's easier if you imagine you are holding a huge log!
BeginnerFly Machine - 5
Decline Bench Press Machine
It's a workout that can strongly target the lower chest!
AdvancedDecline Bench Press Machine - 6
Hammer Bench Press
If bench press using barbells and dumbbells was difficult, it is a workout that can be easily targeted by machines. Use your chest muscles more than your arms!
AdvancedPlate Loaded Bench Press Machine - 7
Hammer Strength Chest Press
If bench press using barbells and dumbbells was difficult, it is a workout that can be easily targeted by machines. Use your chest muscles more than your arms!
AdvancedPlate-Loaded Chest Machine - 8
Hammer Strength Incline Chest Press
It's the best workout to create a firm upper chest. Feel the target and push in the correct position without rebounding!
AdvancedPlate-Loaded Incline Chest Machine - 9
Hammer Strength Decline Chest Press
The hammer decline chest press targets your lower chest, triceps, and front shoulders. The declined bench lets you work your lower chest while practicing a stable pressing motion.
AdvancedPlate-Loaded Decline Chest Machine - 10
Plate Loaded Pec Fly
The plate-loaded fly machine is a chest fly machine where you add weight plates. It works your entire chest, especially the inner part.
AdvancedPlate-Loaded Pec Fly Machine
Ranked 11–26
- 11
Vertical Chest Press
The vertical chest press is a seated chest exercise where you push upward. It’s great for safely strengthening your chest, triceps, and front shoulders.
AdvancedChest Press Machine - 12
Bench Press Machine
The bench press machine helps you strengthen your chest, triceps, and shoulders in a stable position. Great for beginners to safely practice the bench press movement.
AdvancedPlate Loaded Bench Press Machine - 13
Hammer Strength MTS Iso-Lateral Chest Press
The Hammer Strength MTS Iso-Lateral Chest Press is great for building overall chest thickness. Each arm moves independently, helping you develop balanced upper body strength.
AdvancedPlate-Loaded Chest Machine - 14
Hammer Strength MTS Iso-Lateral Decline Press
The Hammer Strength MTS Iso-Lateral Decline Press targets your lower chest. Each arm moves independently, helping to fix strength imbalances.
AdvancedPlate-Loaded Decline Chest Machine - 15
Hammer Strength MTS Iso-Lateral Incline Press
The Hammer Strength MTS Iso-Lateral Incline Press targets your upper chest. The independent arms help fix muscle imbalances.
AdvancedPlate-Loaded Incline Chest Machine - 16
Hammer Strength Plate-Loaded Iso-Lateral Decline Chest Press
This plate-loaded exercise targets your lower chest. Moving each arm independently helps build strength and balance.
AdvancedPlate-Loaded Decline Chest Machine - 17
Hammer Strength Plate-Loaded Iso-Lateral Horizontal Bench Press
The Hammer Strength Plate-Loaded Iso-Lateral Horizontal Bench Press targets your mid-chest. The plate-loaded design lets you work each side independently, helping you build better balance.
AdvancedPlate Loaded Bench Press Machine - 18
Hammer Strength Plate-Loaded Iso-Lateral Wide Chest
This exercise targets the outer and entire chest using a wide grip. The arms move independently, which helps balance strength between the left and right sides.
AdvancedPlate-Loaded Wide Chest Machine - 19
Incline Hammer Bench Press
The incline hammer bench press strengthens your upper chest, triceps, and front shoulders. It helps build upper body thickness.
AdvancedPlate-Loaded Incline Chest Machine - 20
One Arm Hammer Strength MTS Iso-Lateral Chest Press
The one-arm chest press strengthens your chest and triceps one side at a time. It helps fix imbalances and build up your weaker side.
AdvancedPlate-Loaded Chest Machine - 21
One Arm Hammer Strength MTS Iso-Lateral Decline Press
The one-arm decline press targets your lower chest one side at a time. The stable machine helps you build lower chest lines and balance both sides.
AdvancedPlate-Loaded Decline Chest Machine - 22
One Arm Hammer Strength MTS Iso-Lateral Incline Press
The one-arm incline press targets your upper chest and front shoulders. Doing it one arm at a time helps balance your strength and movement.
AdvancedPlate-Loaded Incline Chest Machine - 23
One Arm Hammer Strength Plate-Loaded Iso-Lateral Decline Chest Press
The one-arm decline chest press targets your lower chest with each arm. Doing it one side at a time helps fix imbalances.
AdvancedPlate-Loaded Decline Chest Machine - 24
One Arm Hammer Strength Plate-Loaded Iso-Lateral Horizontal Bench Press
This one-arm bench press targets the middle of your chest. It strengthens your pecs and helps balance your strength.
AdvancedPlate Loaded Bench Press Machine - 25
One Arm Hammer Strength Plate-Loaded Iso-Lateral Wide Chest
This is a wide press that works your chest one arm at a time. Great for fixing imbalances and building a wider chest.
AdvancedPlate-Loaded Wide Chest Machine - 26
Torture Pec Deck Fly Machine
Pec deck flyes work your inner chest and help define the center line.
AdvancedPlate-Loaded Pec Fly Machine
