Iso-Lateral Chest Press
Iso-Lateral Chest Press
The Iso-Lateral Chest Press is a powerful exercise designed to isolate and strengthen each side of your chest independently. This movement ensures balanced muscle development and can help correct imbalances in strength and size between your pectoral muscles.
How to do Iso-Lateral Chest Press
- Set Up: Sit on the chest press machine, adjust the seat height so that the handles are at chest level. Make sure your back is pressed firmly against the pad.
- Grip: Grasp the handles with a firm grip, palms facing forward.
- Position: Keep your feet flat on the floor and maintain a neutral spine. Engage your core.
- Press: Slowly press the handles forward by extending your elbows, keeping your movements controlled and even on both sides.
- Pause: At full extension, pause briefly to squeeze your chest muscles.
- Return: Slowly return to the starting position, maintaining control to avoid letting the weights drop.
Form Tips
- Controlled Movements: Focus on slow, controlled movements to fully engage the chest muscles.
- Even Pressure: Press both handles with equal force to avoid overcompensating with one side.
- Breathing: Exhale as you press the handles forward and inhale as you return to the starting position.
- Elbow Position: Keep your elbows slightly bent at the end of the movement to protect your joints.
Muscles Targeted
- Primary Muscles: Pectorals (chest)
- Secondary Muscles: Triceps, Anterior Deltoids (front shoulders)
This exercise is excellent for isolating the chest and ensuring balanced development across both sides of your body.
