Chest Workout

Single Arm

We often fall into the pattern of doing the same workout over and over again and plateau.  Doing a workout with a single arm emphasis will give that body a different stimulus that should shock your body out of plateau.  I prefer to do this workout with high reps because the increased core stability required does increase risk for those that are not very well conditioned in all areas of training.  For the purposes of this workout you will want to do 3 sets of 15 for all weighted exercises and lift to failure on all sets for body weight exercises.  All exercises should be done one arm at a time.  In parentheses will be the position of the arm when at "rest".  These positions will require you to maintain in isometric contraction in the chest while "resting".

Swiss Ball Chest Press (Arm at bottom)

Cable Fly's (Arm extended in front)

Decline Chest Press (Arm at bottom)

Smith Machine Single Arm Press (Switch arms at the top of each rep)

Single Arm Push-Ups

Lateral Medicine Ball Push-Ups

If you have any questions please email peakhealthandfitness@gmail.com or cal Todd at (303) 870-6206.