One Arm Hammer Strength MTS Iso-Lateral Incline Press

One Arm Hammer Strength MTS Iso-Lateral Incline Press gif

Coach's Tips

The one-arm incline press targets your upper chest and front shoulders. Doing it one arm at a time helps balance your strength and movement.

1. Sit on the machine seat and press your back against the backrest.

2. With one hand, grab the handle and keep your elbow slightly bent next to your upper chest.

3. Use your opposite hand to lightly hold your thigh or the machine to stabilize your body.

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

2. Do not fully lock your elbows and hold briefly at the peak.

3. Slowly return the handle to the starting position while feeling your upper chest stretch.

4. After completing one side, repeat the same on the opposite side.

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

1. Engage your core to avoid excessively bending your waist and keep your back against the backrest.

2. Avoid spreading your elbows too wide, as it puts more strain on your shoulders; maintain an angle of about 30 to 45 degrees with your torso.

3. Start with a weight that you can control stably with one arm.

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