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Single Arm Dumbbell Press with Sit Up

Combines a single-arm chest press with a sit-up to challenge the core, chest, and stability together

ChestAdvancedStrengthPush

At a glance

Muscles workedPrimary: Chest and abs
Muscle groupChest
DifficultyAdvanced
TypeStrength · Push
Sets & reps3 sets × 10-12 each side
Estimated calories burned~65 kcal

How to do it

  1. Step 1: Lie on your back holding a dumbbell with one hand at chest level
  2. Step 2: Press the dumbbell straight up
  3. Step 3: As you lower it, sit up using your abs while keeping the dumbbell pressed overhead
  4. Step 4: Lower back down onto the floor with control
  5. Step 5: Repeat the press and sit-up combination, then switch sides

Equipment

Coaching tips

Benefits

Combines a single-arm chest press with a sit-up to challenge the core, chest, and stability together

Common mistakes

Using momentum to sit up instead of controlling the movement with the abs

Make it harder

Increase the dumbbell weight or slow the sit-up phase

Make it easier

Separate the press and sit-up into two distinct, easier movements

Breathing

Exhale pressing and sitting up, inhale lowering back down

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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.