One-Arm Chest Press – Hand Weight

  1. Start by lying flat on a bench with your feet firmly planted on the ground.
  2. Hold a weight in one hand, with your palm facing towards your feet.
  3. Extend your arm straight up towards the ceiling, keeping your elbow slightly bent.
  4. Inhale and slowly lower the weight towards your chest, keeping your elbow at a 90-degree angle.
  5. Exhale and push the weight back up to the starting position, fully extending your arm.
  6. Repeat for the desired number of repetitions, then switch to the other hand.

Primary Muscles

  • Chest

Results

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Date Reps Resis. RPE

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