A big ‘ol chest is not something easily gained (insert that one image of Arnold Schwarzenegger here). Training the chest can be done only with machines as, despite what you would’ve heard from your local meathead, you don’t need dumbbells.
Here’s how to train your chest at Planet Fitness using machines!
Best Chest Machines at Planet Fitness
Smith Machine
The Smith machine is one of the best machines you can use — period. You have the ability to change the angle of the back, which means the chest press will be able to train the upper, middle, or lower chest!
Bonus: You can even train the overhead press, which also slightly trains the chest, and you could also do a close-grip bench press, which will allow for a bigger bench press overall.
- Muscles Worked: Chest (upper, middle, and/or lower), shoulders, and triceps
- Best For: Building muscle strength and size without overloading the shoulders or core
- Worst For: Strength athletes practicing a real bench press
Chest Press Machine
The chest press machine is another great option and should be in your upper-body workout. This machine not only allows you to train the muscles in a full range of motion but also doesn’t require you to stabilize the core. Less ‘mind’ spent on not falling over means more ‘mind’ spent on actually training the muscles.
- Muscles Worked: Chest (upper, middle, and/or lower), shoulders, and triceps
- Best For: Building muscle strength and size without overloading the shoulders or core
- Worst For: Strength athletes practicing a real bench press
Cable Flye Machine
Chest flyes — whether done with cables or dumbbells — are similar to the regular dumbbell press but don’t allow the triceps to work. This means you can target the chest without causing stress on other muscles or joints, a win-win.
You can do these seated or standing, as they’re virtually the same, though the seated one is more stabilized.
- Muscles Worked: Chest and front shoulders
- Best For: Overloading the chest without using the triceps
- Worst For: People looking to have a massive bench
Pec Dec Machine
The pec dec machine is a very similar movement to the cable flye — machine or dumbbells alike. You’ll simply draw the humerus (upper arm bone) across the body, and your chest works. The pec dec might be slightly better than a standing cable flye.
- Muscles Worked: Chest and front shoulders
- Best For: Overloading the chest without using the triceps
- Worst For: People looking to have a massive bench
Pec Flye Machine
Another variation of the same movement.
We know that in order to train the chest, we need to draw the humerus up and across the body. Simple enough, really. The pec flye is a great movement for that, as you’re stabilized. However, it might not be the best for those who lack shoulder or chest mobility.
- Muscles Worked: Chest and front shoulders
- Best For: Overloading the chest without using the triceps and also for extension sets (drop sets, rest-pause sets, etc.)
- Worst For: People looking to have a massive bench or those with iffy shoulders
Assisted Dip Machine
The dip is a tried and tested method for training the lower chest and triceps. You don’t need to use the assistance machine, technically, either. You can use the regular dip machine (if your Planet Fitness has one), or you can just do regular dips (even add some weight…).
- Muscles Worked: Lower chest, shoulders, and triceps
- Best For: Building a bigger lower chest
- Worst For: People with limited shoulder mobility
Planet Fitness Chest Machine Workout
- Incline Smith Press: 3 x 12, 10, 8
- Decline Smith Press: 2 x 12, 8
- Chest Press Machine: 3 x 15
- Pec Dec Machine: 2 x 10 – 15
- Assisted Dips: 2 x to failure