There's no single "good" weight for a machine press that applies to everyone. The appropriate weight depends on several factors, including:
- Your fitness level: Beginners should start with lighter weights and gradually increase as they get stronger.
- Your goals: If you're focused on strength, you'll need to lift heavier weights. If you want to build muscle, you might use a moderate weight for more repetitions.
- The specific exercise: Different machine press exercises target different muscle groups.
- Your individual anatomy: Your body size and muscle mass will influence the weight you can handle.
Finding the Right Weight
- Start with a weight you can comfortably lift for 8-12 repetitions. This range is generally considered optimal for muscle growth.
- Listen to your body. If you're struggling to maintain good form or experiencing pain, decrease the weight.
- Gradually increase the weight. Once you can comfortably lift the chosen weight for 12 repetitions, increase it by 2.5-5 pounds.
- Focus on proper technique. Always prioritize form over weight. Using proper form helps prevent injuries and ensures you're targeting the correct muscles.
Examples of Machine Press Exercises and Weight Ranges
- Chest Press: Beginners might start with 45 pounds, while experienced lifters could use 100 pounds or more.
- Shoulder Press: A good starting weight for beginners could be 25 pounds, while experienced lifters could use 60 pounds or more.
- Leg Press: This exercise often involves significantly higher weights, with beginners starting at 100 pounds and experienced lifters using 500 pounds or more.
Remember, the best weight for you will vary. Experiment with different weights to find what works best for your individual needs and goals.
