Single Arm Chest Press

Single Arm Chest Press (video above) is one the the best exercise to strengthen and develop chest and core muscles.

To understand how to perform this exercise correctly check out the instructional video below –

Single Arm Chest Press is an excellent compound exercise to shape up chest muscles, its also an effective exercise to workout core muscles as when you are pushing the weight with a single hand the core muscle of the opposite side of the body get involved in balancing the body.

For example if you are doing chest press with right arm then in order to maintain the balance on the bench the core muscles of the left hand side of the body will come into action and vice-versa (Imagine if your core muscles are not there to support/balance then you would simply fall of the bench)

Let me show you how to perform this exercise correctly (video above)

You start this exercise by lying down on the bench with dumbbell in one hand.

Keep both feet flat on the floor and shoulder width a part.

Begin with the dumbbell over your chest with your arm fully extended.You can place your other arm on the hip for stability and balance.

Now breathe in and lower the weight slowly till it reaches the chest level.

From here breathe out and push the weight back to the starting position by squeezing your chests & core muscle .

Overall Single Arm Chest Press is an excellent multi joint exercise to strengthen & sculpt chest with core muscles.


Raghav Pande is New Delhi (India) based Fitness Consultant

He is a Certified Fitness Trainer,Sports Nutritionist and the Winner of “You Tube Next Trainer”

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