Chest day means bench press for most active men, which is not always a bad thing. The practice press is an old standard for a good reason – but that does not mean that you only make the same old flat bench and the barbell press. Change your routine or add a little more spice to finish your workout as you look for improvements at the next higher level.
Men's Health Fitness director Ebenezer Samuel, CSCS, uses movements such as this half-bench single-arm finisher to work his chest in various, creative ways that you have not seen before. They work by pressing in the chest – but they also hit other muscle groups.
"This bench press is all about the primary responsibility to make sure your glutes and abs are on while you're sitting on the bench and you're not just lying on the bench," says Samuel.
To make the half arm single arm finisher, you need a flat bench and a set of dumbbells. You should start with the light here, but there's more room to get heavier once you get the hang of it ̵
- Lie down on the bench Hold a dumbbell in your right hand with a handle.
- Slide the right side of your torso off the bench (your spine, half torso, and buttocks should be off).
- Straighten your left arm and push your buttocks muscles and ankles hard to keep your balance.
- Push the weight up, squeeze the chest and the slants together, and control the weight back down to the chest.
- Repeat the process on the opposite side as soon as you have completed the number of repetitions.
The key to this finisher is to be able to focus on simultaneously pressing multiple muscle groups.
"This is a big challenge against rotation, for any muscle that is not on the bench," says Samuel. "This challenge gets bigger if you want to lower the weight and turn your torso more off the bench, then you need to squeeze your buttock muscles on both sides – if you push the weight up, your inclines will have to be pressed on the off-bench side Shoot explosively so you can drive it up. "
To add the One-arm Half-Bench Finisher to your Chest Day, aim for 3 sets of 10 to 12 reps per arm to end the session. More Samuel tips and routines can be found in our complete Eb and Swole workouts. If you want to try an even more engaging routine, consider the Ebs New Rules of Muscle program.