Single Arm Bodyweight Inner Chest Wall Press
Emphasizes the inner chest with a unilateral wall press.
ChestIntermediateStrengthPress
At a glance
| Muscles worked | Primary: chest (inner). Secondary: shoulders, core |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~4 kcal |
| Equipment | None needed |
How to do it
- Place one hand on the wall at chest height and step back.
- Lower the body toward the wall while keeping the elbow at about 45 degrees.
- Press back to the starting position focusing on the inner chest.
- Complete reps then switch sides.
- Keep the core tight.
Coaching tips
Benefits
Emphasizes the inner chest with a unilateral wall press.
Common mistakes
Avoid rotating the hips or letting the shoulder collapse.
Make it harder
Increase the distance from the wall.
Make it easier
Perform with both hands.
Breathing
Exhale as you press, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.