Lever One Arm Chest Press
How to Do:
- Setup
Sit on the lever chest press machine with your back against the pad and your feet flat on the floor. Adjust the seat so that the handles are positioned at chest level. Grasp the handle with one hand, ensuring your wrist is neutral and elbow is slightly bent.
- Starting Position
Begin with your arm bent at a 90-degree angle, holding the handle in front of your chest. Your opposite arm should rest on the machine or on your lap for stability.
- Pressing Phase
Push the handle forward, extending your arm fully while keeping your wrist straight and elbow slightly bent at the top. Focus on squeezing your chest muscles as you press the weight forward. Exhale as you press the handle out.
- Return to Start
Slowly lower the handle back to the starting position, maintaining control and tension on the chest muscles. Inhale as you return to the starting position.
- Repeat
Perform the desired number of repetitions, then switch to the other arm if necessary.
Benefits:
The lever one-arm chest press targets the chest, specifically the pectorals, and engages the triceps and shoulders. This machine variation allows for a controlled movement and isolates each side of the chest, helping to address muscle imbalances. It also provides a safe and efficient way to work the chest without the need for a spotter.
