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How to Perform the
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| One Arm Chest Press |
When you begin to include the one arm technique into your workouts your lower back will want to twist and incorporate other muscles to help you push through the workout.
This is the whole point of the workout! It is YOUR JOB to ensure the body DOES NOT twist. You must squeeze your abdominals firm so they stay right where they are... In perfect technique!
This will ensure that you get the most out of your workout by using your Core Abdominals! Maximum results come when perfect form and technique is had.
Starting Position
- Take a seat in the machine
- Ensure the weight is below half of what you usually do with two arms
Position your back so it is straight
against
the machine- Create the natural arch in the back by placing the shoulder blades against the machine
- Lift one elbow up (which ever arm you are training) so it is level with your shoulders, your hands out in front of you at 90 degrees to your elbows and gripping the handle.
- Ensure your elbows are in line with your chest. (See Changing Seat Height below if you are not in line)
- Now put the working arm on one of the handle grips, ensuring your wrist is straight and tight
Changing the Seat Height
- Place one hand underneath the seat for stability
- Use the other hand to gently pull the lever towards you, this will realease the pin and allow you to move the seat up and down
First Repetition:
- Double check your shoulders are against the seat
Squeeze your tummy and hold it tight- Take a deep breathe in through the nose
- Blowing out and push the weight all the way to the end – Counting 1 and 2
- Ensure the elbow does not lock (keep it soft)
- Immediately bring the weight back in counting 1, 2, 3 and 4 taking a deep breath through your nose
- Do not let the weight touch, keep the pressure on the muscles
- Start from the top of First Repetition and continue to your desired repetitions (Endurance, Strength or Power)
Important things to remember through the set:
- Hold strong in the stomach and DO NOT let the body twist. Hold Firm
- Continue to count 1 and 2 as you push the weight
- Breathe out through the mouth during the Pushing phase
- Keep your back straight and your tummy tight throughout the workout
- As you bring the weight back down count 1,2,3 and 4
- Breathe in through the nose as your bring the weight back in.
If you are in the market for a Home Gym the Chest Press comes as a standard addition. It's a great exercise that has so much to offer your body
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Incline Press
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