Single-Arm Chest Press with Leg Lift
Improves chest strength and flexibility, while engaging the core and leg muscles
ChestAdvancedStrengthPush
At a glance
| Muscles worked | Primary: Outer Chest. Secondary: anterior deltoids, quadriceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Advanced |
| Type | Strength · Push |
| Sets & reps | 4 sets × 10 each side |
| Estimated calories burned | ~120 kcal |
How to do it
- Step 1: Setup — lie on your back with your feet flat on the ground, holding a dumbbell in one hand, and engage your core.
- Step 2: Initiation — press the dumbbell upwards, extending your arm, and lift your opposite leg off the ground.
- Step 3: Mid-phase — as you lift your arm and leg, keep your core engaged and your shoulders down.
- Step 4: End-position — hold the lifted position for a brief moment, squeezing your chest muscles.
- Step 5: Return — slowly lower your arm and leg back to the starting position, keeping control throughout the movement.
- Step 6: Breathing and rhythm reminder — focus on your breathing and maintain a smooth, controlled rhythm.
- Step 7: Safety note — avoid letting your shoulders roll forward or your back arch, as this can put unnecessary strain on your joints and muscles.
Equipment
- Dumbbells optional
- Yoga mat optional
Coaching tips
Benefits
Improves chest strength and flexibility, while engaging the core and leg muscles
Common mistakes
Letting the shoulders roll forward, not keeping the core engaged
Make it harder
Increase the weight or resistance used
Make it easier
Decrease the weight or resistance used, or use a shorter range of motion
Breathing
Inhale during the lowering phase, exhale during the lifting phase
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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