Lever One-Arm Chest Press

How to Perform:

Setup

1. Adjust the Machine

   • Set the seat height so the handle aligns with your mid-chest.

2. Choose the Weight

   • Select a weight that allows you to perform the exercise with proper form.

3. Position Yourself

   • Sit upright with your back against the pad and feet flat on the ground.

4. Grip the Handle

   • Grab the lever handle with one hand while the other arm rests on your thigh or side.

Execution

1. Starting Position

   • Keep your elbow bent and the handle near your chest.

2. Press Forward

   • Extend your arm to push the handle forward in a controlled motion. Avoid locking your elbow at the top.

3. Pause and Squeeze

   • Hold briefly at the top, squeezing your chest for maximum engagement.

4. Return Slowly

   • Bend your elbow to return the handle to the starting position.

5. Repeat

   • Complete 8–12 repetitions, then switch to the other arm.

Tips for Proper Form

• Maintain a Neutral Spine: Avoid arching your back or leaning forward.
• Engage Your Core: Tighten your abs to prevent torso rotation.
• Controlled Movements: Avoid rushing through reps; focus on smooth, deliberate motions.
• Breathing: Exhale as you press and inhale as you return.
• Proper Seat Height: Ensure the handle aligns with your chest for optimal activation.

Common Mistakes

1. Uneven Range of Motion: Ensure both sides perform the same range of motion for balanced development.

2. Overusing Momentum: Avoid jerky movements; focus on controlled presses.

3. Leaning to One Side: Keep your torso upright and balanced to avoid compensating with other muscles.

4. Locking the Elbow: Keep a slight bend at the top to maintain tension in the chest.

5. Neglecting the Core: Actively engage your core to prevent torso twisting.