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Exercise guide
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Single / One Arm Chest Press

Single / One Arm Chest Press exercise illustraion diagram
Equipment required
Primary muscle group(s)
Secondary
Single / One Arm Chest Press exercise muscle groups Single / One Arm Chest Press exercise primary muscle groups Single / One Arm Chest Press exercise secondary muscle groups Single / One Arm Chest Press exercise secondary muscle groups Single / One Arm Chest Press exercise secondary muscle groups
  1. Sit on the front of a flat bench. Hold a dumbbell with both hands. Keep your core tight and back flat as you slowly lie back on the bench.
  2. Brace your core and turn your left arm out with the dumbbell. Place your other hand on your core. Your upper left arm should be parallel with the floor.
  3. Push the dumbbell above you, in line with your chest. Keep a slight bend in the elbow.
  4. Slowly lower back to the starting position and repeat.
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Related exercises to discover

Single / one arm chest press is a gym work out exercise that targets chest and also involves abs and shoulders and triceps. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Hindu / judo push-up / dive bombers, foam roller chest opener stretch and wide push-ups / pushups are related exercise that target the same muscle groups as single / one arm chest press. Visit our free illustrated exercise directory for more exercises to try in your workouts.

Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.

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Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
WorkoutLabs Fit Simple Workouts App for Weight Loss and more!
Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Personal Training Software from WorkoutLabs
Coach or trainer? Create visual exercise programs your clients will love!
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
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