Machine Iso-Lateral Incline Press

A unilateral incline pressing exercise on an iso-lateral machine that targets the upper chest with each arm working independently for balanced development.

Instructions

1. Sit in the iso-lateral incline press machine with your back firmly against the inclined pad, feet on the floor.
2. Grasp each handle independently at upper chest level with elbows bent approximately 90 degrees.
3. Push one arm forward while the other arm remains stationary or returns slightly, allowing independent movement.
4. Extend your arm fully while maintaining a slight bend in the elbow.
5. Pause briefly at full extension, then slowly return to the starting position.
6. Repeat on both sides for the prescribed number of repetitions per side.
7. Perform all reps on one side before switching, or alternate as desired.

Tips

• The incline position emphasizes the upper chest and front deltoids more than a flat press.
• The independent arm movement helps identify and address strength imbalances.
• Keep your back firmly pressed against the inclined pad throughout the movement.
• Avoid rotating your torso; maintain a stable position in the seat.
• Use controlled movement throughout both the pressing and return phases.
• Ensure equal strength development by matching weight and reps on both sides.