One Arm Pin Loaded Decline Chest Press Machine

Adjust the seat so the handles line up with your lower chest, set the pin, and grip one handle with one hand. Rest your other hand in front of your stomach and keep your back and both shoulders against the pad so your torso doesn't rotate.

Press one handle forward and slightly downward until your arm is extended. Keep the working shoulder against the pad instead of letting it drift forward, and drive with your lower chest.

Slowly bend your elbow and bring the handle back to lower-chest height. Keep your torso from twisting toward the working side and return only as far as your chest comfortably stretches.

Focus on the lower chest of the working side squeezing toward the middle of your body. Because you press one side at a time, strength differences between sides become easier to notice.

Twisting your torso to move the weight shifts the work from your chest to your shoulder and lower back. Don't bounce off the weight stack; use the same tempo on both sides.

Exhale as you press and inhale as you return. Keep a steady breathing rhythm until you finish the set on that side.

Start with your weaker side and match the pin setting and reps on the other side. Begin lighter than you would with both arms and find a weight that doesn't make your torso twist.