Iso-Lateral Chest Press

Body region

• Chest
• Arms
• Shoulders

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid

Holds

• Serratus Anterior

Equipment

• Lever Machine

Technique

1. Adjust the seat so the handles sit at mid-chest height, then load plates on each arm.
2. Sit with your back flat on the pad and shoulder blades pulled back, hands on the handles.
3. Press both handles forward until the arms are almost straight.
4. Return slowly until you feel a stretch across the chest.

Cues

• Press each arm independently to even out strength differences.
• Keep the back and head against the pad.

Common mistakes

• Letting the shoulders roll forward at the top.
• Locking out hard and slamming the elbows.
• Setting the seat so low that the handles line up with the stomach.

Alternatives

• Machine Chest Press
• Dumbbell Bench Press