Suspension One Leg Chest Press

Suspension One Leg Chest Press

The Suspension One Leg Chest Press is a challenging and dynamic exercise that targets the muscles of the chest, shoulders, and triceps. This exercise is performed using suspension straps that allow for an adjustable resistance level based on your fitness level and goals. By performing the chest press on one leg, you also engage your core muscles for added stability and balance, making it a great way to improve both upper body strength and overall body control. When executed correctly, the Suspension One Leg Chest Press helps to develop a strong, well-defined chest and shoulders. It specifically targets the pectoralis major, which is the large muscle in the front of your chest responsible for movements such as pushing and hugging. Strengthening this muscle not only enhances the appearance of your upper body but also improves your ability to perform everyday tasks that require pushing or lifting objects. The Suspension One Leg Chest Press is also beneficial for improving muscular imbalances. Many of us have a dominant side or favor certain movements, which can lead to muscle imbalances over time. By performing this exercise unilaterally, you're able to target and strengthen each side independently, reducing any muscle imbalances and decreasing the risk of injury. To maximize the benefits of the Suspension One Leg Chest Press, it's important to maintain proper form and technique throughout the movement. Focus on keeping your core engaged, your back straight, and your shoulders down and relaxed. Take it slow and controlled, feeling the tension in your chest and arms as you push away from the suspension straps. Including the Suspension One Leg Chest Press in your fitness routine can provide a fresh challenge to your upper body workouts and help you achieve a stronger, more balanced physique. Remember to always consult with a fitness professional before attempting new exercises to ensure proper form and technique.


  • Begin by securing the suspension trainer at chest height.
  • Stand facing away from the anchor point of the suspension trainer.
  • Grasp the handles with an overhand grip and extend your arms forward.
  • Lift one leg off the ground, while keeping the other foot firmly planted on the floor.
  • Maintain an upright posture, with your core engaged and shoulders pulled back.
  • Bend your elbows and slowly lower your chest towards the handles.
  • Pause for a brief moment when your chest is parallel to the ground.
  • Push through your hands and extend your arms to return to the starting position.
  • Repeat for the desired number of repetitions.
  • Switch legs and repeat the exercise.

Tips & Tricks

  • Maintain proper form by keeping your core engaged and back straight
  • Focus on squeezing your chest muscles as you press the handles or straps away from your body
  • Control the movement by slowly bending your elbows and bringing your chest towards the handles or straps
  • Breathe out as you exert force by pushing the handles or straps away from your body
  • Perform the exercise in a slow and controlled manner to maximize muscle activation
  • Ensure equal effort on both sides by alternating between legs
  • Progressively increase the difficulty by adjusting the angle of the body or adding resistance
  • Incorporate this exercise into a well-rounded chest and upper body workout routine
  • Avoid excessive swinging or momentum by keeping your body stable
  • Consult with a fitness professional to ensure proper technique and form


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