Exercise Name: Lever Decline Single Arm Chest Press
Equipment Needed: Lever chest press machine.
Instructions:
1. Setting Up:
- Adjust the seat height of the lever chest press machine so that the handles are approximately at chest level while sitting.
2. Positioning:
- Sit on the machine with your back firmly against the padded backrest.
- Place your feet flat on the floor, positioning your knees at a 90-degree angle.
3. Grip:
- Grasp one of the handles with one hand, keeping your palm facing down.
4. Starting Position:
- Begin with your elbow bent and positioned at a 90-degree angle beside your torso, shoulder relaxed.
5. Movement:
- Press the handle forward, extending your arm fully until your elbow is almost fully locked (don’t lock it completely).
- Squeeze your chest muscles at the peak of the movement.
- Slowly return the handle back to the starting position, maintaining control throughout the motion.
6. Repetitions:
- Perform the desired number of repetitions with one arm before switching to the other arm.
7. Breathing:
- Breathe out as you press the weight forward and inhale as you return to the starting position.
8. Safety Tips:
- Ensure you’re using a weight that is manageable.
- Keep your movements slow and controlled to avoid injury.
- Keep your shoulders back and down throughout the exercise, avoiding any hunching.
Repeat as desired for a full workout.
