Execute a horizontal pressing motion on a leverage machine to work the pectoral muscles. The movement extends the arms forward against the machine resistance.
How to do the Iso-Lateral Chest Press#
- Choose single-arm or both-arm mode and adjust the seat so the handles line up with the center of your chest.
- Sit tall with your chest lifted and your neck neutral, then grasp the handles firmly.
- Drive the handles forward by extending your arms until they reach full extension.
- Hold the top position briefly, maintaining control of the weight.
- Slowly lower the handles back to the starting position and repeat for the prescribed reps.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Front delts (Anterior Deltoid), Triceps (Triceps Brachii)
Common mistakes#
- Seat positioned so the handles sit above or below the chest line.
- Collapsing the torso or overarching the lower back.
- Performing rapid, uncontrolled reps instead of a controlled press.
