Strength Training · Bodybuilding
Single-Arm Machine Chest Press
The single-arm machine chest press trains your chest and triceps one side at a time. The supported position lets you practice pressing while keeping your torso from turning.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the seat so the handles are around mid-chest height.
- Set the starting depth so your working elbow sits slightly behind your torso, within a comfortable range.
- Sit centered against the back pad with both feet flat on the floor.
- Grasp one handle with your working hand.
- Press the handle forward until your arm is nearly straight.
- Lower the handle smoothly to the starting position.
Form cues
- Keep your ribs down.
- Keep your wrist straight.
- Keep your shoulder away from your ear.
Common mistakes
- Twisting toward the pressing armKeep both sides of your back against the pad throughout the repetition.
- Flaring the elbow sidewaysKeep your upper arm angled slightly below shoulder height rather than straight out to the side.
- Bouncing out of the bottomChange direction without using a rebound to start the next press.
Safety
Too much weight or excessive starting depth can strain the front of your shoulder. Fatigue can also make you lose control of the loaded handle.
- Use a machine designed for independent-arm pressing; do not press one-handed on linked handles.
- Test the movement with a light load before choosing your working weight.
- End the set when you can no longer control the handle.
- Let the weight stack settle fully before releasing your grip.
If pressing causes shoulder, elbow, or wrist pain, use a lighter load or shorter range and seek advice from a physiotherapist if pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Chest Press Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 1 min 30 sec
Start with your weaker side and match its load and repetitions on the stronger side.