Lever Single-Arm Chest Press

- Adjustable weight plates (if not already attached)
1. Adjust the Machine:
- Ensure the seat height is set so that when you sit down, your elbows are aligned with the lever arm pivots and your hands can easily grip the handle.
- Attach the appropriate weight plates to the machine if necessary.

2. Positioning:
- Sit on the machine with your back firmly against the backrest.
- Place one hand on the lever arm handle. Keep the opposite hand resting on your thigh or in your lap.
- Your feet should be flat on the ground, providing a stable base.

3. Start Position:
- Begin with your arm bent at a 90-degree angle, holding the handle at chest level.
- Keep your core engaged and your back pressed against the backrest to maintain stability.

4. Movement:
- Press the handle away from your chest in a controlled motion, straightening your arm.
- Exhale as you push the handle out, fully extending your arm without locking your elbow.
- Hold for a moment at the end of the movement.

5. Return:
- Slowly bend your elbow to return the handle back to the start position, inhaling as you do so.
- Ensure you maintain control throughout the movement, avoiding any jerky motions.

6. Repetitions:
- Perform the desired number of repetitions (typically 8-12 for beginners).
- After completing one side, switch to the other arm and repeat the process.

7. Finishing:
- Once finished, gently lower the weight back to its starting position if applicable.
- Stand up carefully, ensuring to maintain your balance.

Tips:
- Start with a lighter weight to master the form before increasing resistance.
- Avoid arching your back; keep your back flat against the machine throughout the exercise.
- Focus on a smooth, controlled motion to maximize effectiveness and reduce risk of injury.