At a glance
- Main muscle
- Chest
- Also works
- Triceps and shoulders
- Equipment
- Machine
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 5 kg
How to do it
- Seat set so the handles are at chest height.
- Shoulder blades against the backrest.
- Each arm pushes on its own, return deep and slow.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Plate-loaded chest press (e.g. Hammer Strength) with independent arms: stable, good range and no strong arm taking over.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Machine Chest Press · Machine · rating A
- Dumbbell Bench Press · Dumbbell · rating A
- Smith Machine Bench Press · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the iso-lateral chest press.
Let Mitta set the weight.
Mitta plans the iso-lateral chest press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
iso-lateral chest press
What muscles does the iso-lateral chest press work?
The iso-lateral chest press mainly trains your chest. Your triceps and shoulders help.
How many reps of the iso-lateral chest press should I do?
Mitta plans the iso-lateral chest press at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the iso-lateral chest press?
Good alternatives that train the same muscle are the machine chest press, dumbbell bench press and Smith machine bench press.
Is the iso-lateral chest press good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the iso-lateral chest press have rating A?
Plate-loaded chest press (e.g. Hammer Strength) with independent arms: stable, good range and no strong arm taking over.