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

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Perform the desired number of repetitions, ensuring that your form remains consistent with each press.
7. 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.