Single Arm Plate Loaded Chest Press: How-to, Tips & More
The Single Arm Plate Loaded Chest Press is a beginner compound exercise for your chest. You do it with plate loaded chest press machine and weight plates, one side at a time. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your triceps and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
How to do the Single Arm Plate Loaded Chest Press
- Sit with your back against the pad and grip one handle at chest height.
- Press it forward until your arm is straight.
- Return slowly until you feel a stretch in your chest.
- Finish all reps, then switch sides.
Single Arm Plate Loaded Chest Press tips
- Hold the other handle or the seat to keep your body still.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Plate loaded chest press machine, Weight plates
Type
Compound
Single Arm Plate Loaded Chest Press alternatives
Plate Loaded Chest Press
Chest
Band Chest Press
Chest
Decline Machine Chest Press
Chest
Machine Chest Press
Chest
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Chest Dips
Dip bars
Frequently asked questions
What muscles does the Single Arm Plate Loaded Chest Press work?
The Single Arm Plate Loaded Chest Press mainly works your chest, with help from your triceps and shoulders.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Single Arm Plate Loaded Chest Press good for beginners?
Yes. The Single Arm Plate Loaded Chest Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Single Arm Plate Loaded Chest Press?
You need plate loaded chest press machine and weight plates.
Add Single Arm Plate Loaded Chest Press to your program
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