Strength Training · Bodybuilding
Single-Arm Dual-Axis Machine Chest Press
The single-arm dual-axis machine chest press trains your chest, shoulders, and triceps one side at a time, while your trunk works to resist twisting against the back pad.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the seat so the handles sit at mid-chest height.
- Set the starting depth so your working elbow sits slightly behind your torso.
- Sit centered against the back pad.
- Plant both feet flat on the floor, slightly wider than hip-width.
- Grasp one handle with your palm facing down or inward, depending on the available grip.
- Press the handle forward through a comfortable inward arc until your arm is nearly straight.
- Return the handle to the starting position.
Form cues
- Keep your wrist straight.
- Keep your ribs stacked over your hips.
- Exhale as you press.
- Keep your shoulder away from your ear.
Common mistakes
- Twisting toward the working sideKeep both sides of your upper back against the pad throughout the rep.
- Flaring the elbow highKeep your working elbow below shoulder height instead of pointing it straight out sideways.
- Letting the weight stack crashTake about two seconds to lower the handle so the weights settle gently.
Safety
Excessive starting depth or too much weight can strain the front of your shoulder. Fatigue can also make the independently moving handle harder to control.
- Check that the machine permits single-arm use before starting.
- Secure the seat adjustment and weight selector before your set.
- Test the movement with a light load before choosing your working weight.
- Shorten the range if you feel shoulder discomfort; stop if it persists.
If you have an existing shoulder injury or pain with pressing, get advice from a physiotherapist before loading this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dual-Axis Chest Press Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per arm
- Rest
- 1 min 30 sec
Start with your weaker side and match its weight and reps on the other side.