One Arm Bench Press Machine

Lie on the flat bench with your back supported and both feet on the floor. Grip one handle and keep the other arm relaxed. Set your torso so it will not rotate.

Press one handle along the machine path. Keep your wrist straight and your back against the support.

Slowly bend your elbow to bring the handle back. Feel your chest stretch within a comfortable range for your shoulder.

Focus on pressing with your chest. Your triceps and front shoulder assist.

Do not twist your torso or overarch your lower back. Avoid snapping your elbow straight or bouncing the weight.

Exhale as you press and inhale as you return.

Start with your weaker side and match the weight and repetitions on the other side. Log the repetitions completed on one side.