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.