Lever One Arm Chest Press (plate loaded) Exercise Guide
Exercise Profile
- Target
- Chest
- Equipment
- Leverage machine
- Body Part
- Chest
- Primary Muscle
- Chest
- Secondary Muscles
- Pectoralis Major Clavicular Head, triceps, shoulders, Deltoid Anterior, Triceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- One Arm Chest Press
How to: Lever One Arm Chest Press (plate loaded)
- Adjust the seat of the machine to align with your chest level.
- Grip the handle with one hand and adjust your body position so that your back is against the backrest.
- Push the handle away from your body in a controlled motion, fully extending your arm.
- Slowly bring the handle back to the starting position without allowing your elbow to drop too low.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting too heavy, which can lead to poor form.
- Arching the back instead of keeping it aligned.
- Not controlling the movement on the way down.
Modifications
- Use lighter weights to ensure proper form.
- Perform the press with resistance bands if the leverage machine is not available.
Tips
- Keep your back pressed against the seat cushion.
- Do not let your elbows drop too low, maintain a proper range of motion.
- Focus on squeezing your chest at the top of the movement.
Lever One Arm Chest Press (plate loaded) Alternatives
Tags
chest
strength
one arm
press
muscle building
weight lifting