Single arm Chest press with external rotation bias

Stability & Strength

This is an instructional video to correctly demonstrate Single arm Chest press with external rotation bias.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your Pecs, Deltoid and Rotator cuff
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Firstly tie an exercise band to a fixed object in the mid line of your body at chest height at the bottom of the bench
Attach the other end to the wrist of the arm that you will be training
Sitting up place the dumbbell on your lower thigh standing it upright, push the weight up with your leg, place your feet back down and lie back.
Lie on flat bench and bring the dumbbell down to chest level. Lift your chest and squeeze your shoulder-blades down and together. Keep your feet flat on the floor.
The band tension should be taken up in this position, which makes you work the external rotators of your shoulder
Press the dumbbell from your mid-chest to above your shoulder, vertically. Lock your elbow at the top. Breathe.
Take a big breath and slowly lower back to your mid chest while keeping your elbow between 45 to 60 degrees from your body. Keep your forearm vertical. Hold your breath at the bottom.
Repeat
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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Smith machine monkey shrugs

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Chair Tricep Dips

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Handstand press up

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