Lever Lying Single Arm Full Chest Press
- Weight plates (adjustable based on strength level)
Positioning:
1. Setup the Machine: Adjust the seat of the lever chest press machine so that the handles are at chest level when you are lying back.
2. Prepare the Weights: Load the desired amount of weight on the machine's weight stack or barbell.
3. Lying Position: Lie back on the bench of the machine with your head, shoulders, and back firmly against the pad. Your feet should be flat on the floor or resting on the machine's footrest.
Grip:
1. Hand Placement: Grasp one handle of the lever machine with one hand, ensuring your palm is facing forward. Your wrist should be straight and aligned with your forearm.
Movement:
1. Starting Position: Begin with the handle at the chest level. Your elbow should be bent at about 90 degrees.
2. Pressing Motion: Push the handle away from your chest by extending your arm. Keep your elbow slightly tucked and do not lock your joint at the top.
3. Controlled Return: Slowly lower the handle back to the starting position, allowing your elbow to bend again while maintaining control.
4. Breathing: Exhale as you press the weight away and inhale as you bring it back down.
5. Repetitions: Aim for 8-12 repetitions for beginners, and gradually increase as you gain strength.
Tips:
- Body Control: Keep your body stable against the bench. Avoid arching your back or lifting your hips during the movement.
- Focus on Control: Prioritize controlled movements rather than heavy weights to ensure proper form.
- Switch Sides: Once you complete the desired reps with one arm, switch and repeat with the other arm.
Safety:
- Always start with lighter weights to master the movement before progressing to heavier weights.
- Consult a trainer if unsure about the setup or form.
