Train Eat RepeatExercises › Offset single-arm chest press
Offset single-arm chest press
Lie on a bench and press a single dumbbell with one arm while keeping your hips and shoulders square. Fight the pull toward the loaded side; the anti-rotation is the point.
StrengthDumbbells + BenchDifficulty 3 of 3
How to do it
Lie on a bench and press a single dumbbell with one arm while keeping your hips and shoulders square. Fight the pull toward the loaded side; the anti-rotation is the point.
Muscles worked
- chestprimary
- shoulders
- core
Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.
No dumbbells or bench? Swap it out
Other options in this pattern
How many sets should you do?
That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.