# One-Arm Machine Chest Press

URL: https://heatsy.app/ex/one-arm-machine-chest-press

Also known as: Single-Arm Machine Chest Press, Unilateral Machine Chest Press, One-Arm Seated Chest Press Machine

Variation of: [Machine Chest Press](https://heatsy.app/ex/machine-chest-press)

Body region: Chest, Arms, Shoulders

## Equipment

- Lever Machine

## Technique

1. Adjust the seat so the handle is at mid-chest height and sit with your back against the pad.
2. Take one handle and keep the other hand on the frame or in your lap.
3. Press the handle forward until the arm is almost straight, then return slowly.

### Cues

- Keep the torso square to the machine.

### Common mistakes

- Rotating the body to push the handle.
- Letting the shoulder shrug up.

## Variations

- [Decline Machine Chest Press](https://heatsy.app/ex/decline-machine-chest-press)
- [Incline Machine Chest Press](https://heatsy.app/ex/incline-machine-chest-press)

## Alternatives

- [Barbell Bench Press](https://heatsy.app/ex/barbell-bench-press)
- [Smith Machine Bench Press](https://heatsy.app/ex/smith-bench-press)
- [Pec Deck](https://heatsy.app/ex/pec-deck)