One Arm Hammer Strength Plate-Loaded Iso-Lateral Decline Chest Press

One Arm Hammer Strength Plate-Loaded Iso-Lateral Decline Chest Press gif

Coach's Tips

The one-arm decline chest press targets your lower chest with each arm. Doing it one side at a time helps fix imbalances.

1. Sit on the machine, lean your back against the backrest, and firmly place your feet on the footrest or floor.

2. With one hand, grab the handle and position your elbow 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 forward with the arm holding the handle until your arm is almost fully extended.

2. Feel the contraction in your lower chest for a moment, then slowly return to the starting position.

3. After performing the set number of repetitions with one arm, repeat the same with the opposite arm.

4. Ensure that the number of repetitions and weight are the same for both arms to minimize strength differences.

Exhale when pushing the handle out, and inhale when returning to the starting position.

1. Do not excessively arch your back, and keep your upper body close to the backrest.

2. Maintain a consistent angle in your wrists and elbows to avoid strain on your joints.

3. If one side feels too strained, lower the weight to perform both sides stably.

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