Bench presses are one of the most important basic exercises for the upper body, training the chest muscles. This variation on the machine involves pushing the handles upwards at an angle and is therefore similar to the incline bench press movement. The oblique upward pressing movement puts more strain on the upper chest muscles. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Adjust the seat height of the machine so that the position suits you and sit on the seat.
2
Spread your left arm out so that there is a 45° angle between your upper arm and upper body and grasp the handle with your hand. Choose the grip width so that your hand is in line with your elbow. Your forearm should be parallel to the floor (elbow pointing backwards, hand pointing forwards). Point your palm downwards.
3
Push the handle forwards/upwards at an angle in a powerful and controlled manner. Stretch almost, but not completely, to protect the elbow joints. Your hand should now be in front of your body and slightly above chest height. Exhale as you do so
4
Lower the handle backwards/downwards in a controlled manner until it is back in the starting position (at chest height). Inhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms. During the eccentric movement, move your hands backwards until you feel a slight stretch in your chest muscles. Make sure that your wrists are not bent and are in line with your forearm.
Muscle groups
Primary
Chest (upper)
Secondary
Triceps
Shoulder (front)
Tertiary
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Equipment
Incline Chest Press
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