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The One-Arm Path To Big Chest Muscles

January 27, 2016


Many of us would love nothing more than to have big, symmetric, and well-built pectoral muscles, but the road to this goal is actually paved with unilateral exercises such as the one we’ll talk about today.

The One-Arm Chest Press

When it comes to upper body strength, there is no better helper than the one-arm chest press.

It has been proven over and over again that one-sided or unilateral exercises bring greater benefits for a greater number of muscles simultaneously, and this one is no exception to the rule.

Here are the steps:

  1. Take a dumbbell in one hand and lay on the bench while keeping your head and upper back glued to it.
  2. Make a slight arch in your lower back to embrace your core.
  3. Bend your elbow in a 90° angle so that the dumbbell is facing upwards.
  4. Push the dumbbell slowly until your arm is fully extended, then return to starting position.
  5. Do 6-10 reps in 2-4 sets, then change arms.

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