Chest
Unilateral Machine Chest Press
The Unilateral Machine Chest Press is a strength exercise on a machine for your chest. Share of the load in the Zulta muscle model: mid chest 33%, front delts 13% and lower chest 12%.
Also known as: single arm machine chest press
How to do it
- Set the seat so the handles line up with the middle of your chest.
- Sit with your back on the pad and grip one handle, resting the other hand on your thigh.
- Set your shoulder blades back and down against the pad.
- Press the handle forward until your arm is straight.
- Return slowly to the chest, finish the set, then switch arms.
Tips
- Keep both shoulders on the pad so the body stays square.
- Brace the midsection against the pull of the one-sided load.
Common mistakes
- Rotating the torso to push the handle further.
- Letting the working shoulder roll forward off the pad.
- Doing fewer reps on the weaker side.
Muscles worked by the Unilateral Machine Chest Press
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.
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.
Unilateral Machine Chest Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Unilateral Machine Chest Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Unilateral Machine Chest Press good for beginners?
Yes. The Unilateral Machine Chest 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 Unilateral Machine Chest Press?
For example the Single Arm Cable Chest Press, Alternating Dumbbell Bench Press and Alternating Dumbbell Press. They train mostly the same muscles, some with different equipment.
How do you make the Unilateral Machine Chest Press harder?
Add weight or reps, or move on to the Single Arm Cable Chest Press and Single Arm Dumbbell 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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