Single-Arm Dumbbell Chest Press with Rotation
Improves strength, stability, and rotational power in the chest and shoulders
ChestAdvancedStrengthPush
At a glance
| Muscles worked | Primary: Chest. Secondary: shoulders, triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Advanced |
| Type | Strength · Push |
| Sets & reps | 4 sets × 10-12 each arm |
| Estimated calories burned | ~100 kcal |
How to do it
- Step 1: Lie on a flat bench with a dumbbell in one hand.
- Step 2: Press the dumbbell upwards, extending the arm.
- Step 3: Rotate your torso and shoulders, keeping the arm straight.
- Step 4: Lower the dumbbell back to the starting position.
- Step 5: Repeat on the other side.
- Step 6: Keep your core engaged and maintain control throughout.
- Step 7: Focus on smooth, controlled movements.
Equipment
- Dumbbells optional
Coaching tips
Benefits
Improves strength, stability, and rotational power in the chest and shoulders
Common mistakes
Letting the arm swing or using momentum
Make it harder
Increase the weight or add a rotational component
Make it easier
Decrease the weight or use a lighter resistance band
Breathing
Exhale during the press, inhale during the return
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 × 8-12 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.