Chest · Leverage Machine
Plate Loaded Lever Lying Single Arm Full Chest Press
How to do the plate loaded lever lying single arm full chest press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie back in the plate-loaded lying chest press machine and grip a single handle at chest level with your elbow under your wrist. Brace your core and press the handle up and across until your arm is fully extended. Lower with control through a full range until you feel a stretch in the chest, then repeat before switching arms.
- 1The mid-chest of the working side driving the handle up and across
- 2A tight core resisting rotation toward the loaded side
- 3A full stretch across the chest at the bottom of each rep
Common mistakes
- Twisting your torso or lifting off the pad to help the press
- Flaring the elbow out instead of keeping it in a strong pressing line
- Bouncing out of the bottom or shortening the range
Muscles worked
The plate loaded lever lying single arm full chest press mainly works the mid chest, with the triceps, upper chest, lower chest, obliques, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- ObliquesSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the plate loaded lever lying single arm full chest press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.