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Chest · Intermediate

Lever Incline One Arm Chest Press (plate loaded)

Horizontal pressing drill that develops chest, shoulder, and triceps strength using a weight plate, with emphasis on the chest, triceps and shoulders.

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Exercise overview

Training details

ChestTricepsShoulders

Equipment

Weight Plate

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the seat so that the handle aligns with your chest.
  2. 02Grip the handle with one hand.
  3. 03Press the handle forward until your arm is extended, keeping your elbow slightly bent.
  4. 04With control, return to the starting position.
  5. 05Complete the prescribed repetitions, then change sides and repeat with the same control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationIncline Machine Chest PressRelated variationIncline Barbell Bench Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePush-UpComparable substituteBench PressComparable substituteDumbbell Fly

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