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Last updated February 2, 2026
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chest
Incline Chest Press - One Arm (Machine: Plate Loaded)
Press one handle at a time on the incline machine. This engages the core to stabilize against the unilateral load.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
upper chest
Secondary
front shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
leverage machine
Movement pattern
Unilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- Step 7Repeat
- Perform the desired number of repetitions, ensuring you maintain proper form throughout each rep.
- Keep your movements smooth and controlled.
- 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.
- 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.