Machine One-Arm Chest Press (Plate-Loaded)
The iso-lateral machine chest press done with one arm for the whole set; the other lever stays down and the trunk resists turning.
How to do it
Setup
Seated, back on the pad, one handle at mid-chest height, the other lever resting, feet planted.
Steps
- Press the handle forward until the arm is straight.
- Keep both shoulders against the pad.
- Return into the chest stretch slowly; switch arms after the set.
Common mistakes
Torso peeling off the pad on the working side: keep that shoulder blade pinned. Working shoulder rolling forward at the finish: reach with the arm, not the shoulder. Lever crashing onto the stop between reps: stop just short of it.
Breathing
Exhale pressing, inhale returning.
