One-Handed Chest Press – Dumbbell

  1. Start by lying flat on a bench with your feet firmly planted on the ground.
  2. Hold a dumbbell 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 dumbbell towards your chest, keeping your elbow at a 90-degree angle.
  5. Exhale and push the dumbbell 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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