Advanced Machine Middle Chest Exercises to Build Strength for Women
14 Advanced Machine Middle Chest Exercises to Build Strength 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
Experience
Goal
Workout 1
Workout 2
Workout 3
- 1
One Arm Hammer Strength MTS Iso-Lateral Chest Press5 sets × 4–6 reps · 180s rest - 2
One Arm Hammer Strength Plate-Loaded Iso-Lateral Horizontal Bench Press5 sets × 4–6 reps · 180s rest - 3
One Arm Hammer Strength Plate-Loaded Iso-Lateral Wide Chest5 sets × 4–6 reps · 180s rest - 4Torture Pec Deck Fly Machine5 sets × 4–6 reps · 180s rest
Top 10
- 1
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 - 2
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 - 3
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 - 4
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 - 5
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 - 6
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 - 7
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 - 8
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 - 9
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 - 10
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
Ranked 11–14
- 11
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 - 12
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 - 13
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 - 14
Torture Pec Deck Fly Machine
Pec deck flyes work your inner chest and help define the center line.
AdvancedPlate-Loaded Pec Fly Machine
