Machine Chest Press (4-sec eccentric)
How-To Guide & Brutal Variations
The ultimate time-under-tension chest destroyer.
Four-second lowering on every rep turns a simple machine press into a brutal muscle-building weapon. Perfect for garage Spartans who want maximum pec stretch and pump without joint pain.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Machine Chest Press (4-sec eccentric) | 3 | 10–12 | Push-Ups with Pause | Light Machine | Max Tension + Dropset |
Machine Chest Press (4-sec eccentric) – Primary Instructions
- Sit with back fully supported, handles at mid-chest.
- Grip handles, brace core, retract scapulae.
- Press handles forward until arms are fully extended.
- Lower slowly — take exactly 4 seconds to return to start.
- Full stretch at bottom, explode up, repeat.
- 3 sets of 10–12 reps. Rest 90–120 sec.
If too hard right now: Use a lighter weight or do push-ups with a 3-second pause at the bottom.
Spartan Mode: After your last working set, immediately drop 30–50 % weight and rep out to failure — no rest.
Pro Tip: No machine? Do the same 4-sec eccentric with dumbbell bench press — same brutality, zero equipment needed.
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