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Chest Strengthening Exercise

single-arm-bench-press

If you’re a guy, you probably consider chest strengthening to be an essential part of your workout. If you’re a lady, you may not be so sure. But the truth is that having adequate chest strength is essential in everyday life – regardless of your gender. You use chest muscles in order to carry groceries, push a stroller or lawnmower, or participate in virtually any sport which requires upper body strength.

Single Arm Bench Press

You’ll need a dumbbell and a weight bench for this exercise. If you don’t have a weight bench, that’s fine – consider any other sort of back-less bench with an exercise mat over it.

Lie down on the bench with the dumbbell in your right hand. Place your left hand by your side, or grip the edge of the bench for support.

Straighten your right arm so that it’s fully extended and pointed at the ceiling. This is your starting position.

Now bending your elbow slightly, take your right arm out to the side and lower it slowly, bending more at the elbow as you lower.

When your upper arm is at the bottom of its range of motion, parallel with your upper body, push your arm slowly back up to its starting position.

Shoot for ten reps on this side, then switch arms.

Throughout this exercise you should feel engagement in your chest and shoulder on the weight bearingside, but also a nice flex through your core. By having weight on only one side of your body, your entire core needs to engage in order to stabilize and balance out the load.

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