Chest Press Calories Burned (Machine vs Free Weights)
Learn how many calories the chest press machine burns compared to bench press. Complete guide with calorie calculations and comparisons.
The chest press machine burns approximately 2.5-7.5 calories per minute, which is about 15% less than the bench press for equivalent weight and reps. This difference is due to the reduced need for stabilizer muscle engagement on machines.
Understanding chest press calorie burn helps you make informed decisions about your workout programming.
Quick Answer: Chest Press Calories
A set of 10-12 chest press reps burns approximately 4-8 calories. Here's how it compares:
| Exercise | 3 × 10 at 60 kg | Difference |
|---|---|---|
| Bench Press | 13 cal | Baseline |
| Chest Press Machine | 11 cal | -15% |
Chest Press Calorie Chart
Calories by Weight Setting
| Machine Weight | Per 10 Reps | 3 × 10 | 4 × 12 |
|---|---|---|---|
| 30 kg (66 lb) | 1.9 cal | 5.6 cal | 8.9 cal |
| 40 kg (88 lb) | 2.5 cal | 7.5 cal | 11.9 cal |
| 50 kg (110 lb) | 3.1 cal | 9.4 cal | 14.9 cal |
| 60 kg (132 lb) | 3.7 cal | 11.2 cal | 17.9 cal |
| 70 kg (154 lb) | 4.4 cal | 13.1 cal | 20.9 cal |
| 80 kg (176 lb) | 5.0 cal | 15.0 cal | 23.9 cal |
| 90 kg (198 lb) | 5.6 cal | 16.9 cal | 26.9 cal |
Calories by Rep Range (at 60 kg)
| Sets × Reps | Calories |
|---|---|
| 3 × 8 | 9 cal |
| 3 × 10 | 11 cal |
| 3 × 12 | 13 cal |
| 4 × 10 | 15 cal |
| 4 × 12 | 18 cal |
For exact calculations, use our Chest Press Calorie Calculator.
Why Chest Press Burns Fewer Calories
1. Fixed Movement Path
The machine guides the weight through a predetermined path, eliminating the need for stabilizer muscles to control the bar.
2. Reduced Core Engagement
Unlike bench press where you must brace your core, machine chest press requires less trunk stabilization.
3. Machine Mechanical Advantage
Most chest press machines have pulley systems or leverage designs that make the movement mechanically easier at certain points.
The 0.85 Factor
Our chest press calculator applies a 0.85 efficiency factor to the bench press formula:
Chest Press Calories = (Weight × Reps / 150) × 5 × 0.85
When to Choose Chest Press
Despite burning fewer calories, chest press machines have advantages:
| Situation | Chest Press | Bench Press |
|---|---|---|
| Beginner learning | Better | Harder |
| No spotter available | Safer | Risk |
| Shoulder injury rehab | Often preferred | May aggravate |
| Muscle isolation | Better | Less isolated |
| Strength building | Good | Better |
| Calorie burn | Lower | Higher |
Maximizing Chest Press Calorie Burn
- Use heavier weight - More resistance = more calories
- Slow the tempo - 3-4 seconds down, 2 seconds up
- Minimize rest - Keep heart rate elevated
- Full range of motion - Touch handles to chest
- Squeeze at contraction - Hold for 1 second at top
Chest Press in a Complete Workout
| Exercise | Sets × Reps | Calories |
|---|---|---|
| Bench Press | 4 × 10 @ 80kg | 24 cal |
| Chest Press | 3 × 12 @ 60kg | 13 cal |
| Incline Dumbbell | 3 × 10 @ 25kg | 11 cal |
| Cable Flyes | 3 × 15 | 9 cal |
| Total Chest Day | 13 sets | ~57 cal |
The chest press works well as a secondary exercise after heavy bench pressing.
Calculate Your Chest Press Calories
Use our Chest Press Calorie Calculator for personalized estimates based on your machine weight and rep count.
Related Guides
- Bench Press vs Chest Press Calories - Detailed comparison
- How Many Calories Does Bench Press Burn? - Free weight guide
- Chest Workout Calories Burned - Complete workout
- Bench Press Calorie Calculator
Conclusion
The chest press machine burns approximately 2.5-7.5 calories per minute, about 15% less than bench press for equivalent resistance. While it may burn fewer calories, the chest press is valuable for beginners, those training without a spotter, or as a supplementary exercise after heavy compound movements.
Calculate your exact burn with our Chest Press Calorie Calculator.