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Single-Arm Dumbbell Chest Press with Leg Lift

Improves chest strength and core engagement

ChestAdvancedStrengthPush

At a glance

Muscles workedPrimary: Inner Chest. Secondary: anterior deltoids, triceps, core
Muscle groupChest
DifficultyAdvanced
TypeStrength · Push
Sets & reps4 sets × 10-12 reps
Estimated calories burned~130 kcal

How to do it

  1. Step 1: Setup — Lie on a flat bench with your back against the pad and feet planted on the floor.
  2. Step 2: Initiation — Hold a dumbbell in one hand and press it upwards, extending your arm, while lifting the opposite leg off the bench.
  3. Step 3: Mid-phase — Lower the dumbbell to your side, keeping your elbow close to your body, until you feel a stretch in your chest.
  4. Step 4: End-position — Press the dumbbell back up to the starting position, squeezing your chest muscles at the top.
  5. Step 5: Return — Repeat on the other side, focusing on controlled movements and muscle contraction.
  6. Step 6: Breathing and rhythm reminder — Maintain a steady breathing pattern and avoid jerky movements.
  7. Step 7: Safety note — Avoid arching your back or using momentum to lift the dumbbell.

Equipment

Coaching tips

Benefits

Improves chest strength and core engagement

Common mistakes

Letting the dumbbell touch or losing tension in the chest and core

Make it harder

Increase the dumbbell weight or add a pause at the top of the movement

Make it easier

Decrease the dumbbell weight or use a shorter range of motion

Breathing

Exhale during the pressing phase, inhale during the lowering phase

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General 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.