Machine Incline One-Arm Chest Press (Plate-Loaded)
The plate-loaded incline press done with one arm for the whole set, so the working side cannot borrow from the other.
How to do it
Setup
Seated on the reclined pad, one handle at the upper-chest line, the other lever resting, feet planted.
Steps
- Press the single handle up and away until the arm is straight.
- Keep both shoulder blades pressed into the pad.
- Lower into the stretch under control; switch arms after the set.
Common mistakes
Torso twisting toward the working side: both shoulders stay on the pad. Working shoulder shrugging up: keep it down and back. Resting the lever between reps: keep the tension to the last rep.
Breathing
Exhale pressing, inhale returning.
