One Arm Hammer Strength Plate-Loaded Iso-Lateral Horizontal Bench Press

One Arm Hammer Strength Plate-Loaded Iso-Lateral Horizontal Bench Press gif

Coach's Tips

This one-arm bench press targets the middle of your chest. It strengthens your pecs and helps balance your strength.

1. Sit in the chair, pressing your back against the backrest and firmly placing your feet on the floor.

2. Hold the handle with one hand and keep your elbow slightly bent next to your chest.

3. Squeeze your shoulder blades together and slightly puff out your chest to get ready.

1. Push the handle forward and extend your arms while contracting your chest in the center.

2. Do not fully extend your arms; hold them slightly bent for a moment.

3. Slowly return the handle to the starting position while maintaining muscle tension.

4. Perform the specified number of repetitions with one arm, then repeat the same with the opposite arm.

Exhale when pushing the handle out, and inhale when pulling the handle back.

1. Do not excessively arch your back and keep your core tight.

2. If you feel pain in your shoulders, adjust the angle of your arms and the weight.

3. Maintain balance by matching the weights and repetitions on both sides.

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