Chest
Single Arm Twist Chest Press
A one arm chest press where your palm turns as you press: facing in at the bottom, facing your feet at the top. Pressing one side at a time also makes your core work to keep you steady.
- 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 in, and rest your other hand on your stomach.
- 2Pull your shoulder blades back and down and brace your core.
- 3Press the dumbbell up, turning your wrist as you go so your palm faces your feet at the top.
- 4Turn it back to palm in as you lower slowly. Finish your reps, then switch sides.
Cues
- Make the turn one smooth motion, all the way up.
- Keep both shoulders down on the bench.
- Elbow close to your side at the bottom.
Common mistakes
- Rolling toward the working arm. Brace your core and keep your other shoulder pressed into the bench.
- Flipping the wrist at the top. Turn it gradually through the whole press, not all at once.
- Elbow flared wide at the bottom. With your palm in, your elbow should sit close to your side. Tuck it in.
Easier
Tiff's version is on the floor, so your elbow stops at the bottom. Going lighter helps too.
Harder
Take 3 seconds to lower, or pause for 1 second at the bottom.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off per side.
Why twist the dumbbell on a chest press?
Starting palm in keeps your elbow tucked at the bottom, which many people find more comfortable for their shoulders. Turning so your palm faces your feet at the top lets your chest finish the press. You get a bit of both grips in every rep.
