Suspension One Arm Chest Press

Suspension One Arm Chest Press

The Suspension One Arm Chest Press is an excellent exercise that targets the chest muscles, shoulders, and triceps. It is a challenging movement that helps build strength, stability, and muscular endurance. Performed using suspension trainers such as TRX or other similar equipment, this exercise adds an element of instability, requiring your muscles to work harder to maintain control throughout the movement. By using only one arm at a time, you engage the core muscles more intensely, enhancing overall stability and balance. The Suspension One Arm Chest Press is a versatile exercise that can easily be adjusted to suit different fitness levels. By adjusting the angle of your body and the position of your feet, you can increase or decrease the resistance. This allows both beginners and advanced fitness enthusiasts to benefit from this exercise. Incorporating the Suspension One Arm Chest Press into your workout routine will help you develop a strong and well-defined chest, improve shoulder stability, and enhance your overall upper body strength. Remember to maintain proper form throughout the exercise, focusing on a controlled, slow tempo to maximize muscle activation and prevent injury. If you're looking to add variety and effectiveness to your chest workouts, the Suspension One Arm Chest Press is definitely an exercise worth considering.


  • Stand facing away from the suspension trainer with your feet shoulder-width apart.
  • Grab one of the handles with an overhand grip, palm facing down, and extend your arm straight out in front of you at shoulder height.
  • Walk forward until the suspension trainer is fully extended and there is tension on the straps.
  • Keep your core engaged and your shoulder blades pulled back and down.
  • Bend your elbow and lower your chest towards the floor while maintaining stability through your core.
  • Pause for a brief moment at the lowest point and then push through your chest and triceps to press back up to the starting position.
  • Repeat for the desired number of repetitions before switching to the other arm.

Tips & Tricks

  • Focus on maintaining a stable core throughout the movement to avoid excessive swinging or twisting.
  • Engage your chest muscles by actively squeezing them at the top of each repetition.
  • Adjust the height of the suspension trainer straps to increase or decrease the intensity of the exercise.
  • To challenge your stability further, try performing the one-arm chest press while in a staggered stance or standing on one leg.
  • Control the movement and avoid rushing through the exercise to maximize muscle activation.
  • Breathe continuously during the exercise, exhaling during the pushing phase and inhaling during the return phase.
  • Utilize your non-working arm to help maintain balance and stability throughout the movement.
  • Vary the tempo of the exercise by performing slow and controlled repetitions or incorporating explosive movements for added challenge.
  • Gradually increase the resistance by adjusting the angle of your body or utilizing a weight vest if you find the exercise becomes too easy.
  • Always listen to your body and make sure to use proper form to prevent injuries and ensure optimal results.


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