For chest growth
For chest growth, plate-loaded chest press rates higher on our research criteria: easier to progress.
Both are good choices that train the chest the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Plate-Loaded Chest Press. A machine press you load with plates: stable, simple to progress and safe to take close to failure.
Single-Arm Cable Chest Press. One arm at a time under constant cable tension: kind to the shoulders, slower to load heavy.
For chest growth, plate-loaded chest press rates higher on our research criteria: easier to progress. Both are good choices that train the chest the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
Plate-loaded chest press needs a machine, so for most people it’s a gym exercise. Single-arm cable chest press needs a cable station, so for most people it’s a gym exercise.
About the same: both rate Excellent for joint and recovery cost in our research rubric.