Machine One-Arm Side Chest Press
A one-arm press on a plate-loaded side lever: the handle travels from the working shoulder across the front of the chest.
How to do it
Setup
Seated, back on the pad, the handle at the working shoulder, the free hand resting on the thigh.
Steps
- Press the handle across the chest until the arm is straight.
- Squeeze the chest with the hand in front of the opposite shoulder.
- Return to the shoulder slowly; switch arms after the set.
Common mistakes
Torso turning toward the pressing arm: keep both shoulders against the pad. Shoulder shrugging as the hand crosses: keep it down. Letting the lever drop back: control the return.
Breathing
Exhale pressing, inhale returning.
