Single / One Arm Chest Press
- 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.
- 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.
- Push the dumbbell above you, in line with your chest. Keep a slight bend in the elbow.
- 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 exercise that targets chest and also works abs and shoulders and triceps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Muscle ups, medicine ball slams and spiderman push-ups / pushups. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
