Iso-Lateral Chest Press
Muscles worked: Chest (assisted by triceps, front delts).
How to do it
- Set the seat so the handles are level with your mid-chest.
- Sit back with your shoulder blades pinned against the pad.
- Press both handles forward evenly to a full extension.
- Press evenly - the weaker side shows up here, so do not let the strong arm lead.
- Return under control until the handles are back at chest level. Weight is per side.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Handles level with mid-chest
- Press evenly - the weaker side shows up here. Per side
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Barbell Bench Press - chest
- Dumbbell Bench Press - chest
- Incline Dumbbell Press - chest
- Incline Barbell Press - chest
Track the iso-lateral chest press properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.