Incline Chest Press - One Arm (Machine: Plate Loaded)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the seat height of the incline chest press machine so that the handles are at chest level when you sit down.
   • Sit on the machine with your back against the pad and your feet flat on the floor.
2. Step 2Select Weight
   • Choose an appropriate weight by adding or removing plates on the machine.
   • Start with a lighter weight to ensure you can maintain proper form.
3. Step 3Position Your Arm
   • Grab the handle with one hand, ensuring your grip is firm and your wrist is straight.
   • Keep your elbow slightly bent and positioned at about a 45-degree angle from your body.
4. Step 4Engage Your Core
   • Before you begin the press, engage your core muscles to stabilize your body.
   • Keep your back pressed against the pad and your shoulders down and relaxed.
5. Step 5Press the Weight
   • Push the handle away from your chest in a controlled manner, extending your arm fully without locking your elbow.
   • Focus on using your chest muscles to perform the movement.
6. Step 6Lower the Weight
   • Slowly bring the handle back towards your chest, maintaining control throughout the movement.
   • Stop just before the handle touches your chest to keep tension on the muscles.
7. Step 7Repeat
   • Perform the desired number of repetitions, ensuring you maintain proper form throughout each rep.
   • Keep your movements smooth and controlled.
8. Step 8Switch Arms
   • After completing your reps with one arm, switch to the other arm and repeat the process.
   • Ensure you adjust your grip and position as needed.
9. Step 9Finish the Exercise
   • After completing your sets, carefully put the handle back in its resting position.
   • Stand up slowly and ensure you feel stable before walking away from the machine.