Single / One Arm Chest Press
How to Do 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 Chest Exercises
Hammer Strength Machine / Seated Chest Press
TRX Suspension Straps Chest Press
Reverse Shoulder Stretch
Single / One Arm Chest Press Exercise Details
Muscles worked
Single / One Arm Chest Press targets chest and also works abs and shoulders and triceps. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: dumbbells.
Similar exercises
Related exercises that work similar muscle groups include Hammer strength machine / seated chest press, trx suspension straps chest press and reverse shoulder stretch. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
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.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
