One Arm Hammer Strength Plate-Loaded Iso-Lateral Wide Chest

One Arm Hammer Strength Plate-Loaded Iso-Lateral Wide Chest gif

Coach's Tips

This is a wide press that works your chest one arm at a time. Great for fixing imbalances and building a wider chest.

1. Sit on the machine, pressing your back against the backrest and firmly placing your feet on the floor.

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

3. Use your opposite hand to hold onto your thigh or the equipment to stabilize your body.

1. Push the handle forward in a wide arc, almost fully extending your arms.

2. Feel a brief contraction in the outer chest, then slowly return to the starting position.

3. Keep your shoulders down throughout the movement to prevent them from rising towards your ears.

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. Do not lift your back off the backrest and be careful not to excessively bend your waist.

2. Do not overly straighten your elbows and avoid locking your joints.

3. Start with light weights to learn the movements, then gradually increase the weight.

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