Alternating 1 Arm Chest Press

Chest Press …
Guys love ’em & Ladies hate ’em”

We know it is important to work all our major muscles groups including the chest so here is a fun and different exercise. For the guys, it is a great chance of pace and for the ladies it is a little more fun when you use a stability ball. This chest press works a whole lot more than just your Pec muscles you are also working the front of your shoulders, your triceps and of course your core. Alternating your arm movements not only forces your core to work harder by compensating for the weight moving on 1 side but it also forces your pec muscles to isometrically contract making your chest work harder too.

Do it Right

  • Lie with head & shoulders on the stability ball & feet hips distance apart on floor, keeping shoulders, hips and knees in a straight line
  • Hold dumbbells with an overhand grip & palms facing away from you, arms extended toward the ceiling with elbows soft, dumbbells are close but not touching over mid chest
  • Contract abdominals & lower dumbbells until upper arms are parallel to floor keeping elbows out & bent to a 90 degree angle or less
  • Exhale & press 1 dumbbell toward the ceiling while keeping the other stationary, lower dumbbell & alternate arms
  • Continue alternating lowering and raising the dumbbells until all reps are performed


Demonstrated by: Susan Knoble



WARNING: You must consult your physician before you begin this or any other exercise program

Be Fit. Be Healthy. Be Happy.