One Arm Hammer Strength Plate-Loaded Iso-Lateral Horizontal Bench Press

Starting Position

1. Sit in the chair, pressing your back against the backrest and placing your feet firmly on the floor.

2. Hold the handle with one hand and keep your elbow slightly bent next to your chest.

3. Squeeze your shoulder blades together and slightly puff out your chest to prepare.

Proper Form

1. Push the handle forward while extending your arms and contracting your chest in the center.

2. Do not fully extend your arms; hold them slightly bent for a moment.

3. Slowly return the handle to the starting position while maintaining muscle tension.

4. Perform the specified number of repetitions with one arm, then repeat the same with the opposite arm.

Breathing Technique

Exhale when pushing the handle out, and inhale when pulling the handle back.