Machine One-Arm Shoulder Press (Plate-Loaded)
A standing one-arm press on a plate-loaded lever that pivots at the floor; the handle travels up and forward on the lever's arc.
How to do it
Setup
Standing at the loaded end of the lever, one handle at the shoulder, the free arm at the side, feet hip-width.
Steps
- Press the handle up and forward until the arm is straight.
- Keep the torso square to the lever as the arm rises.
- Lower to the shoulder with control; finish the set, then switch arms.
Common mistakes
Leaning back to push the lever higher: the arc sets the path; stand tall with the ribs down. Rotating the torso with the press: hips and shoulders stay square. Letting the lever drop to the shoulder: control the descent every rep.
Breathing
Exhale pressing, inhale returning.
