Kysero
Try for free

Chest · Intermediate

Lever 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.

View instructionsAll exercises
Back to all exercises

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 of the machine to align with your chest level.
  2. 02Grip the handle with one hand and adjust your body position so that your back is against the backrest.
  3. 03Push the handle away from your body in a controlled motion, fully extending your arm.
  4. 04With control, bring the handle back to the starting position without allowing your elbow to drop too low.
  5. 05Repeat for the prescribed repetitions.

Keep exploring

Variations

Browse the full library

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

Related variationMachine Chest PressRelated variationFlat Dumbbell Bench Press

Keep exploring

Alternatives

Browse the full library

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

Comparable substitutePush-UpComparable substituteKettlebell Tall Kneeling Chest PressComparable substituteBench PressComparable substituteDumbbell FlyComparable substituteStraight-Leg Bench DipComparable substituteBarbell One Arm Floor Press

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder