One-Arm Machine Press

How to do it

1. Adjust the seat so the working handle starts around shoulder height and sit with your back firmly against the pad.
2. Grip one handle with the wrist straight and keep the free hand on the support or resting comfortably.
3. Press the handle upward without leaning away from the back pad or rotating the torso.
4. Lower the handle under control until the elbow is just below the starting line, then repeat.
5. Complete the repetitions on one side, adjust the seat if needed, and train the other side.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Overhead Barbell Press, it loads Abs 15 points lower, Triceps 10 points lower, Obliques 10 points higher. It needs Machines where the other uses Barbell. Compared with the Machine Chest Press, it loads Chest 95 points lower, Front delts 55 points higher, Side delts 45 points higher.

Other ways to train this

• Overhead Barbell Press BarbellIntermediate
• Seated Dumbbell Press DumbbellsBench
• Arnold Press DumbbellsBenchIntermediate
• Machine Shoulder Press Machines
• Landmine Press BarbellIntermediate
• Pike Push-Ups Bodyweight
• Kettlebell Overhead Press KettlebellsIntermediate
• Standing Dumbbell Press DumbbellsIntermediate
• Seated Barbell Press BarbellBench
• Handstand Push-Ups BodyweightProfessional
• Smith Machine Shoulder Press Smith machine
• One-Arm Kettlebell Press KettlebellsIntermediate
• Dumbbell Push Press DumbbellsIntermediate
• Double Kettlebell Push Press KettlebellsIntermediate

Other exercises for the Front delts

• Machine Chest Press 30% Machines
• Pec Deck Fly 10% Machines
• Front Raises 85% Dumbbells
• Cable Front Raise 85% Cable machine

Exercise illustrations and data by RepDB (repdb.co), used under licence.