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Most people struggle with asymmetrical issues and there is an easy fix – unilateral movements. Enter the single arm dumbbell chest press. This unilateral motion will target one side of your chest at a time, helping with better symmetry and increasing core activation due to the extra stabilization needed.
How To Perform:
Grasp a dumbbell.
Lie supine (facing up) on a flat bench, with feet flat on the floor in a wide stance. Make sure your hips and upper back are firmly planted on the bench.
Keep your shoulders back, scapula retracted, and one arm stretched out to your side for counter balance.
Maintain around a 45 degree angle between your elbow and torso as you lower the dumbbell to your armpit area.
Press the dumbbell upward and slightly inward at the top while maintaining a tight core.
What not to do:
DO NOT twist your torso. Keep your core tight throughout the duration of the exercise to ensure your torso remains straight and rigid.
DO NOT elevate your hips. Pushing your hips upwards as you press the weight will create less stabilization and help cheat the weight up. Keep your hips stationary and firmly planted on the bench.
The Single arm dumbbell chest press is an excellent way to not only help create balance and symmetry in your chest, but it will also increase core strength, shoulder stabilization, and better your chest development. Our advice is to always include uni-lateral motions in your workout program to maximize your body’s growth and symmetry.
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