Fat Burner of the Week: 1 Arm Floor Chest Press
Here is a great exercise you can do at home with just a single dumbbell.
The 1 arm floor chest press allows you to work your chest, shoulders, triceps, and core muscles along with their stabilizers to efficiently work on toning those areas. Also, with very little equipment you'll be able to see and feel the results that come from a compound movement such as this one.
Here's how to complete it:
1. Lie flat on your back
2. Pull both feet into your hips and keep them flat on the ground
3. Hold 1 dumbbell above your chest
4. Slowly lower that dumbbell until the back of your arm touches the ground
5. Push the weight back up above your chest
6. Repeat for 8-15 repetitions and then switch arms
Tips to Remember:
1. Keep your shoulder blades pulled back and flat on the ground the whole set
2. Do not overextend your arm when pressing
3. Keep your head, back and hips in contact with the ground the whole time
4. Do not lock out your elbow at the top
5. Be careful not bounce your arm off the floor on the way down and up
After you've mastered this 1 arm floor chest press you can try this same movement with your feet raised or on a stability ball for a greater challenge.
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Posted by: carla | Feb 22, 2008 7:20:23 AM
INTERESTING
I thought Id tried em all but Ive never done this one.
thanks for the post!
MizFit
http://www.MizFitOnline.com
Posted by: Steve Parker | Feb 20, 2008 3:39:46 AM
Looks like a fair way to burn a few calories for my patients with lower limb arthritis that limits use of the large muscles in the legs.
I guess you start with minimal weight and increase as tolerated every week or two.
-Steve Parker, M.D.
www.AdvancedMediterraneanDiet.com
