Independent-arm chest press
General guidance. This page has not been reviewed by a qualified professional yet.
Independent-arm chest press. Press the handles away along the machine path, then return slowly. Keep wrists aligned with forearms.
How to do this exercise: Independent-arm chest pressSetup · movement · load
- Set your position
Set the seat so the handles are around chest height; support your back and plant your feet.
- Make the movement
Press the handles away along the machine path, then return slowly. Keep wrists aligned with forearms.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not lift your back off the pad or let the weights crash.
Log the load on ONE side or machine arm for this exercise. Do not add the sides together.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Independent arms
- How load is measured
- Load per side
Main muscles
Chest
Supporting muscles
Front deltoids, Triceps
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Set the seat so the handles are around chest height; support your back and plant your feet.
- Press the handles away along the machine path, then return slowly. Keep wrists aligned with forearms.
Common mistakes
- Do not lift your back off the pad or let the weights crash.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.