One Arm Hammer Strength MTS Iso-Lateral Chest Press

One Arm Hammer Strength MTS Iso-Lateral Chest Press gif

Coach's Tips

The one-arm chest press strengthens your chest and triceps one side at a time. It helps fix imbalances and build up your weaker side.

1. Sit on the machine, press your back against the equipment, and place your feet firmly on the floor.

2. Grab the handle with one hand, slightly bend your elbow, and position it next to your chest.

3. Use your opposite hand to hold onto your thigh or the machine's handle to stabilize your body.

1. Push the handle forward while extending your arms and contracting your chest.

2. Keep your elbows slightly bent and hold at the peak for a moment.

3. Slowly return the handle to the starting position while maintaining tension.

4. After repeating the specified number of times, perform the same method on the opposite side.

Exhale when pushing the handle out, and inhale when pulling the handle back.

1. Engage your core and maintain a neutral spine to prevent excessive bending of the waist.

2. When pushing the handle, do not lock your elbows to reduce joint strain.

3. Lift weights only to the point where your form does not break down.

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