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Offset Single-Arm Chest Press

IntermediateStrengthTier T3

You lie diagonally across a flat bench with the top of your back on it, one hand holding the bench above your head, feet flat and hips pressed up. You press a weight with the other arm, lowering the elbow below the bench, then press back up.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench

Home Options

  • weight bench

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie face up diagonal across the flat bench so the top of the back rests on the bench and the pressing shoulder is off it.
  • Hold the bench with the free hand above the head, feet flat on the floor, hips pressed up.
  1. He lies face up diagonal across the flat bench, the top of his back on the bench and his right shoulder off it, his left hand gripping the bench above his head, feet flat on the floor and hips pressed up, the dumbbell held in the right hand.

    Step 1 of 5

    Lie diagonal across the bench with the top of your back on it, hold the bench with your free hand above your head, feet flat and hips pressed up, pressing shoulder off the bench.

  2. He is lowering the dumbbell, his right elbow bending down past the bench edge below bench level, the weight descending beside his chest, hips still pressed up and the left hand holding the bench.

    Step 2 of 5

    Keep the hips steady and slowly bend the pressing elbow until it is below the bench.

  3. He is pressing the dumbbell upward, right arm straightening to bring the weight over the center of his chest, hips still raised, the offset position held, the left hand gripping the bench.

    Step 3 of 5

    Press the weight back up by straightening the arm over the center of the chest.

  4. He is at full arm extension with the dumbbell over his chest, the offset bridge held - hips up, right shoulder off the bench, left hand gripping - ready for the next repetition.

    Step 4 of 5

    Reach full arm extension with control, holding the offset position, and repeat.

  5. He lies face up diagonal across the flat bench, the top of his back on the bench and his right shoulder off it, his left hand gripping the bench above his head, feet flat on the floor and hips pressed up, the dumbbell held in the right hand.

    Step 5 of 5

    Lie diagonal across the bench with the top of your back on it, hold the bench with your free hand above your head, feet flat and hips pressed up, pressing shoulder off the bench.

Breathing

  • Exhale on the press.

Safety Information

Keep the dumbbell grip strong, the hips kept steady and raised, and the elbow bending below the bench. The press is slow and the hips stay elevated throughout. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.