How to Do
How to Do Freemotion Chest Presses While Standing Using One Arm
Each freemotion bench press using one arm should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this freemotion bench press using one arm.
Beginning
Beginning Chest Presses While Standing
Position your body in a squat or straddle stance with one elbow extended to the side and aligned with the shoulders and the opposing hand at the side or on the hip.
Using a neutral grip, align the wrist and elbow.
Movement
Chest Presses While Standing Movement
1. This exercise can be performed on an incline or decline bench for motion variation.
2. Draw your lower abdomen in and begin pressing straight forward across the midline of your body. Maintain hip and foot positioning while moving and allow the torso and hips to rotate slightly towards the hand, that’s pressing.
3. Gauge your alignment and stance and repeat the press, alternating between hands.
4. Be sure that you do not allow your back to arch or round throughout the movement.
Benefits
Chest Presses While Standing Benefits
Provides total body training with an emphasis on chest and core strength, with secondary involvement from shoulders and triceps.
Exercise Aliases
Free Motion Machine Exercises, Cable Chest Press, Upright Chest Press.
