Side Chest Press - One Arm (Machine)

Sit sideways in the chest press machine. Push the handle across your body with one arm. Focus on the inner chest squeeze.

Quick facts

Primary and secondary muscle groups targeted by this movement.

chest

side abs / obliques

What you need and how to position yourself before starting.

weight machines / selectorized

Unilateral

Seated

repsweight

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

Step 1Setup
- Adjust the seat height of the machine so that the handle is at chest level when seated.
- Sit down on the machine with your back against the pad and feet flat on the floor.
Step 2Select Weight
- Choose an appropriate weight that allows you to perform the exercise with good form.
- Make sure the weight is securely loaded onto the machine.
Step 3Grip the Handle
- Reach for the handle with one hand, using a neutral grip (palms facing each other).
- Ensure your wrist is straight and aligned with your forearm.
Step 4Position Your Body
- Sit up straight with your back pressed against the pad and engage your core.
- Keep your other arm resting comfortably on your thigh or the machine.
Step 5Press the Handle
- Push the handle away from your chest by extending your arm, keeping your elbow slightly bent at the top.
- Focus on using your chest and shoulder muscles to perform the movement.
Step 6Return to Start
- Slowly bring the handle back towards your chest, maintaining control throughout the movement.
- Do not let the weight stack touch down completely; keep tension in your muscles.
Step 7Repeat
- Perform the desired number of repetitions, ensuring good form with each press.
- Keep your movements steady and controlled.
Step 8Finish the Exercise
- After completing your reps, carefully lower the handle back to the starting position.
- Stand up from the machine and ensure you are clear of the equipment before leaving.