Chest · Leverage Machine
Plate Loaded Lever Single Arm Chest Press
How to do the plate loaded lever single arm 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
Sit in the plate-loaded chest press machine with the handle at chest height and your back flat against the pad. Brace your core to resist twisting and press one handle straight forward until your arm is extended, then lower it under control. Finish your reps, then switch arms.
- 1Your chest and triceps driving the handle forward
- 2Your core bracing hard to stop your torso rotating
- 3A controlled squeeze of the chest at full extension
Common mistakes
- Letting your torso twist toward the working arm
- Locking the elbow out aggressively at the end
- Letting your shoulder roll forward off the pad
Muscles worked
The plate loaded lever single arm chest press mainly works the mid chest, with the triceps, upper chest, lower chest, lower abs, obliques, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Lower AbsSupport
- ObliquesSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the plate loaded lever single arm 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.