Lever Lying Single Arm Full Chest Press Plate Loa

Muscles worked

Setup

1. Position a flat bench next to the leverage machine so the handle aligns with your mid-chest level when lying down.
2. Load the desired weight plates onto the machine's lever arm.
3. Lie flat on the bench with your feet planted firmly on the floor to create a stable base.
4. Grasp the handle with an overhand grip, ensuring your wrist is neutral and stacked directly over your elbow.

How to do it

1. Exhale as you press the handle upward by extending your arm, focusing on driving the movement through your chest and triceps.
2. Contract your pectoral hard at the top of the movement without fully locking out the elbow.
3. Inhale as you slowly lower the weight back to the starting position, allowing for a deep but controlled stretch in the chest.
4. Maintain a controlled tempo, taking approximately two seconds for the descent and one second for the press.

Form checklist

• Keep your shoulder blades retracted and pinned firmly against the bench throughout the entire set.
• Ensure your hips and shoulders remain square to the ceiling; do not let the weight pull your torso into a rotation.
• Maintain an elbow angle of roughly 45 to 75 degrees from your torso to optimize chest engagement and protect the shoulder.
• Keep your feet pressed into the ground to prevent your body from sliding or shifting on the bench.

Pro tips

• Place your non-working hand on your working pectoral to feel the muscle fiber recruitment and improve the mind-muscle connection.
• Focus on driving your bicep toward the midline of your chest at the top of the rep to maximize the peak contraction of the inner pectorals.

Make it harder

• Incorporate a 2-second pause at the bottom of each rep to remove elastic energy and force the chest to work harder from a dead stop.
• Utilize a slow eccentric phase, taking 4-5 seconds to lower the weight to increase time under tension.

Frequently asked

What muscles does the lever lying single arm full chest press plate loa work?

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

What equipment do you need for the lever lying single arm full chest press plate loa?

The lever lying single arm full chest press plate loa uses leverage machine.

Is the lever lying single arm full chest press plate loa good for beginners?

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

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