2019-04-01 Women's Health

APRIL 2019 WOMEN’S HEALTH / 7 1

Grab dumbbell and

lie on bench. Holding

dumbbell in left hand,

move left half of body

off left side of bench.

Brace core and squeeze

left glute, then press

weight and extend left

arm toward ceiling,

directly over shoulder.

drop, lower left

elbow to bench

height. That’s 1 rep.

• As a superset: Pair 3 or 4 sets
  of 10 to 15 reps with 3 or 4 sets of
  10 to 15 reps of single-arm rows

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On the first few

reps, moving your

right arm sans

weight in tandem

with your lef t

can help you

avoid leaning to

the left.

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MOVE OF

THE

MONTH

Fire up your core with

this extra-fresh spin on the

classic chest press.

Abs in

Action

WHY WE LOVE IT

The traditional chest press is

a weight-room mainstay for

a reason: It’s a killer move for

seriously strengthening your

arms, shoulders, and chest—

really, your whole upper

body. This single-arm offset

variation? Let’s just say it

kicks things up a notch—and

not only for your upper half.

“With one side of your body

unsupported by the bench,

the press becomes a lot more

challenging,” says Shauna

Harrison, PhD, a trainer and

coach. “You have to engage

your entire core—especially

obliques—as well as glutes

and hips to control the move-

ment.” It ’s also clutch for

building greater total-body

power by revealing muscular

imbalances between your

right and left sides. Scoot off

the bench and give it a try!

If you feel unstable,

move more to the

right. As you get

stronger, you’ll be

able to complete the

move with your

whole left side off

the bench.

Make sure

shoulders stay back

and down (not up

by your neck !) while

you do the move.

This engages the lats

(part of core).