Single-Arm Chest Press Machine

One-arm machine chest press: each side works separately.

• Compound
• Machine
• Beginner

How to do it

• One arm at a time with the torso still and the shoulder back and down
• Shoulder blades back and down with the chest lifted
• Lower under control to the chest with the elbows at about 45–75° and press

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Press for 1 s, squeeze, return for 2–3 s into the stretch

Common mistakes

• Bouncing off the chest
• Rotating the torso toward the free arm

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Anterior deltoid

Alternatives

• Chest Press Machine
• Bench Press
• Dumbbell Bench Press