Incline Chest Press - One Arm (Machine: Plate Loaded) v2

Variation of the above, perhaps with a different grip angle if machine allows.

Quick facts

Primary and secondary muscle groups targeted by this movement.

upper chest

front shoulders

What you need and how to position yourself before starting.

leverage machine

Unilateral

Seated

repsweight

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

Step 1Setup
- Adjust the seat of the plate-loaded incline chest press machine so that the handles are at chest level when you sit down.
- Select the appropriate weight plates and load them onto the machine.
Step 2Position Your Body
- Sit on the machine with your back against the padded support and your feet flat on the floor.
- Grab the handle with one hand, ensuring your grip is firm and your elbow is slightly bent.
Step 3Engage Your Core
- Before starting the press, engage your core muscles to stabilize your body.
- Keep your shoulder blades retracted and your back pressed against the pad.
Step 4Press 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 lift.
Step 5Lower the Weight
- Slowly lower the handle back towards your chest, maintaining control throughout the movement.
- Keep your elbow at a 45-degree angle relative to your body as you lower the weight.
Step 6Repeat
- Perform the desired number of repetitions, ensuring that your form remains consistent with each press.
Step 7Finish the Exercise
- After completing your reps, carefully place the handle back in its starting position.
- Stand up from the machine, keeping your back straight and feet stable.