Chest Press With One Arm

Exercise Tips

  • An exercise mat can be used for comfort
  • Control the weight, especially on the way down
  • Do not rest your elbow on the ground between reps

Chest Press With One Arm

This exercise targets your chest and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Chest

Equipment: Kettlebell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Kettlebell Chest

Starting Position: Lie on the floor, face up with your knees bent and feet flat on the floor. Hold a kettlebell in one hand by the handle, the larger part hanging behind you. Rest your upper arm and elbow on the ground, hands directly above your elbows at a 90 degree angle. Rest your other arm at your side.

  1. 1 Exhaling, slowly bring your hand straight up, keeping your elbow slightly bent the entire time.
  2. 2 Inhale and slowly lower down to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat.

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