Lever Incline Single Arm Chest Press

Muscles worked

Setup

1. Position the incline bench at a 30 to 45-degree angle within the leverage machine.
2. Sit firmly with your back against the pad and feet planted wide for a stable base.
3. Grasp the handle with an overhand grip, aligning the handle with your upper chest level.
4. Place your non-working hand on your thigh or the side of the bench to prevent torso rotation.

How to do it

1. Exhale and press the lever upward until your arm is nearly straight, focusing on driving your inner elbow toward your midline.
2. Hold the peak contraction for one second, squeezing the upper pectoral muscle.
3. Inhale as you slowly lower the weight back down over a 3-second count until you feel a comfortable stretch.
4. Complete all repetitions on one side before switching to the other to maintain constant tension.

Form checklist

• Keep your shoulder blades pinned back and down against the pad throughout the set.
• Ensure your elbow tracks at a 45-degree angle relative to your torso rather than flaring out.
• Maintain a neutral wrist position to ensure the force is transferred directly through the forearm.
• Keep your hips and glutes glued to the seat to avoid using momentum or arching the lower back.

Pro tips

• Imagine trying to touch your bicep to your upper chest at the top of the movement for maximum fiber recruitment.
• Use your non-working hand to touch the working pectoral muscle to enhance the mind-muscle connection.

Make it harder

• Implement a '1.5 rep' style where you perform a full rep followed by a half rep from the bottom to the midpoint.
• Add a slow 5-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the lever incline single arm chest press work?

The lever incline single arm chest press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the lever incline single arm chest press?

The lever incline single arm chest press uses leverage machine.

Is the lever incline single arm chest press good for beginners?

The lever incline single arm chest press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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