One Arm Chest Press

Strengthens the muscles of the chest as well as the core muscles.

Equipment
Gym bench and dumbbells

Exercise technique

• Lie down on a flat gym bench with one dumbbell in your right hand.
• Bring the dumbbell directly over your right shoulder joint. This is your starting position.
• Activate the abdominal muscles by tightening them as you lower the dumbbell. Your elbows should not go past your shoulder joint.
• Slowly press the dumbbell back to starting position.
• Perform the desired number of repetitions. Repeat on the other side.

• Since all the weight is on one side, your abdominal muscles have to work hard to stabilize your torso. Activate the abdominal muscles before you even lower the weight.
• Use a lighter poundage than what you are accustomed to.
• Don’t be surprised at how hard your abdominal muscles have to work. This type of exercise is excellent at developing core strength.

Repetitions
Do 12 to 15 repetitions. Rest. Do one or two more sets if you want to.

Go to Common Exercises...