Chest
Single Arm Chest Press
A chest press with one dumbbell, one arm at a time. Your chest, shoulders and triceps do the pressing, and your core works to keep you from rolling toward the weight.
- Works
- Chest, front shoulders, triceps, core
- Equipment
- One dumbbell and a bench, box or the floor
- Load
- Medium
How to do it
- 1Lie back on a bench, box or the floor with your feet flat. Hold one dumbbell at the side of your chest, palm facing your feet, and rest your other hand on your stomach.
- 2Pull your shoulder blades back and down and brace your core.
- 3Press the dumbbell up until your arm is straight over your chest.
- 4Lower it slowly back to the side of your chest, elbow at about 45 degrees from your body. Finish your reps, then switch sides.
Cues
- Both shoulders stay down on the bench.
- Use the hand on your stomach to feel your core stay tight.
- Take 2 or 3 seconds on the way down.
Common mistakes
- Rolling toward the dumbbell. Brace your core and keep your other shoulder pressed down. If you still tip, go lighter.
- Elbow flared straight out. That puts the load on your shoulder. Tuck it to about 45 degrees.
- Dropping the weight. Control the way down. With one arm, a fast drop can pull you off balance.
Easier
Tiff's version is on the floor, so your elbow stops at the bottom.
Harder
Take 3 seconds to lower, or pause for 1 second at the bottom of each rep.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off per side.
Is a single arm chest press better than pressing with both arms?
Neither is better, they do different jobs. One arm at a time makes each side do its own work and makes your core keep you steady. Both arms together let you press more weight in total.
