Chest Press Machine Calorie Calculator
Calculate the calories burned on a chest press machine from your body weight, sets, reps and effort, using Compendium MET values for resistance training.
By Jonas Lindemann · Updated · How we build our calculators
Your weight, not the weight on the machine
Effort
20kcal
Calories burned in about 5 minutes of chest press, including 90 s rest between sets
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About the Chest Press Machine Calorie Calculator
Learn more about the calculator and its creator
Jonas
I'm a software developer and triathlete. I created this chest press calculator to help gym-goers track their calorie burn on machine exercises, using the same Compendium MET model as our bench press calculator.
Chest Press Machine Calorie Calculator
A chest press machine session burns about 3.5 to 6 calories per kilogram of body weight per hour, rest between sets included: about 4 kcal per minute for a 70 kg (154 lb) person at moderate effort and 7 kcal per minute when training hard. Three sets of 12 reps (about 5 minutes with rest) are about 20–34 kcal. The chest press machine is a popular alternative to the bench press, offering guided movement and stability.
Use our calculator above to estimate your calorie burn from your body weight, sets, reps and effort.
The Calorie Burn Formula
The calculator uses the same MET model as our bench press calculator, with resistance training values from the Compendium of Physical Activities:
Compendium METs for weight training are averages over a whole session, rest included, which is why the calculator adds 90 seconds of rest between sets. The Compendium does not list separate values for machines and free weights, so the chest press and the bench press share the same METs.
Input Parameters
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1
Body Weight
Your own weight in kilograms (kg) or pounds (lbs), not the weight on the machine.
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2
Sets and Reps
The number of sets and the repetitions per set. Together with the rest between sets they give the session time.
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3
Effort
Moderate (MET 3.5) for typical sets of 8–15 reps, vigorous (MET 6.0) for hard, heavy training.
Worked Example
A 70 kg (154 lb) person does 3 sets of 12 reps at moderate effort. Time: 3 × 12 × 3 s + 2 × 90 s = 288 s = 4.8 minutes. Calories: 3.5 × 70 × 4.8 ÷ 60 = 20 kcal. At vigorous effort the same sets are about 34 kcal.
Chest Press vs Bench Press Calories
For the same sets, reps and effort, the calculator gives the chest press and the bench press the same calorie burn. The bench press asks more of your stabilizer muscles, but the extra energy is small next to your body weight and the session time. The chest press machine offers benefits for beginners or those recovering from injuries.
Important Notes
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1
Machine Variation
Different chest press machines may have varying resistance curves and weight stack calibrations.
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2
Individual Variations
Actual calorie burn can vary based on factors like fitness level, age, and workout intensity.
Chest Press Calorie Guides
Learn more about chest workout calorie burn:
Related Calculators
Explore other calorie calculators for your gym workouts:
Frequently Asked Questions
At moderate effort a chest press session burns about 3.5 kcal per kg of body weight per hour, or about 4 kcal per minute for a 70 kg person, rest included. Three sets of 12 reps with 90 seconds of rest take about 5 minutes and burn about 20 kcal at moderate effort or 34 kcal at vigorous effort for a 70 kg person.
For the same sets, reps and effort they burn about the same. The Compendium of Physical Activities does not list separate MET values for machine and free-weight pressing, so the calculator uses the same values for both. Any extra burn from stabilizer muscles on the bench press is small. The chest press machine is excellent for beginners, those with injuries, or for isolating chest muscles without worrying about balance.
The chest press burns fewer calories than compound free weight exercises but more than isolation movements. It's a great addition to a comprehensive chest workout routine that may include bench press, push-ups, and flyes.
How many calories does chest press burn?
Is chest press as effective as bench press for burning calories?
How does the chest press compare to other exercises?
The Science Behind This Calculator
Learn about the researchers whose work powers this tool
Dr. Barbara Ainsworth
External link to Dr. Barbara AinsworthExercise epidemiologist and lead author of the Compendium of Physical Activities, the global standard table of MET values used in energy-expenditure models. Provided harmonized MET estimates for over 800 physical activities.
Key Achievements
- •Lead developer of the Compendium of Physical Activities
- •Standardized MET values for 800+ activities
- •Forms scientific basis for calorie estimations in wearables, apps, and research
+2 more achievements
American College of Sports Medicine - originators of the ACSM metabolic equations for running, walking, cycling, and stepping. Publishers of position stands on hydration, heat illness, and training.
Key Achievements
- •Originators of ACSM metabolic equations for running, walking, cycling, stepping
- •Publish position stands on hydration and heat illness
- •Establish training guidelines and standards
+1 more achievements
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