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Chest

Single Arm Incline Machine Press

The Single Arm Incline Machine Press is a strength exercise on a machine for your chest. Share of the load in the Zulta muscle model: upper chest 28%, mid chest 20% and front delts 19%.

Level: BeginnerEquipment: MachineMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Set the seat so the handles line up with your upper chest.
  2. Sit back against the inclined pad and grip one handle, resting the other hand on your thigh.
  3. Set your shoulder blades back and down against the pad.
  4. Press the handle up and forward until your arm is straight.
  5. Lower slowly to the upper chest, finish the set, then switch arms.

Tips

  • Keep both shoulders against the pad so the torso does not rotate.
  • Start with your weaker side and match the reps on the stronger side.

Common mistakes

  • Twisting the torso toward the working arm.
  • Shrugging the working shoulder at the top.
  • Letting the handle drop back fast.

Muscles worked by the Single Arm Incline Machine Press

  • Upper chest Primary28%
  • Mid chest Primary20%
  • Front delts Secondary19%
  • Triceps (lateral head) Secondary9%
  • Triceps (medial head) Secondary6%
  • Obliques Minor6%
  • Triceps (long head) Minor5%
  • Lower chest Minor4%
  • Serratus anterior Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

30 to 45 degrees shifts work to the clavicular pec and front delt (Rodriguez-Ridao 2020). A fixed path removes most stabiliser demand. An offset load has to be resisted by the trunk. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.

Single Arm Incline Machine Press alternatives

Same equipment

Different equipment

No equipment

Make it harder

Frequently asked questions

What muscles does the Single Arm Incline Machine Press work?

Mainly the upper chest and mid chest. The front delts, triceps (lateral head) and triceps (medial head) assist.

Is the Single Arm Incline Machine Press good for beginners?

Yes. The Single Arm Incline Machine Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Single Arm Incline Machine Press?

For example the Hammer Strength Incline Press, Incline Machine Chest Press and Plate Loaded Incline Chest Press. They train mostly the same muscles.

How do you make the Single Arm Incline Machine Press harder?

Add weight or reps, or move on to the Smith Machine Incline Close Grip Press and High Incline Barbell Press.

Sources

  • Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
  • Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
  • Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)

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