🔥CHEST WEEK WORKOUT
All unilateral workouts are great for waking up some important muscles which don’t get enough attention by doing your regular routine. Here, your chest will be doing most of the work, especially the pectoralis major, while the abdominal muscles help in keeping the body steady during the movements. To do it successfully means you’ll have to create massive tension throughout your legs, core and opposite arm as well. Since you won’t be distributing the weight across a barbell, each side of your body does the exact same amount of work.
🔥 How to do it
The right positioning of the body is everything if you want to do the routine correctly and avoid falling off the bench at the same. Take a dumbbell (or kettlebell, if you want to) and paste your head and upper-back to the bench, slightly arching the lower back. To make the exercise more shoulder-friendly, try using a semi-pronated or neutral grip.
Keep your pelvis and buttocks flat on the bench to ensure stability in the core, and push your feet well into the ground to ensure overall stability. You can still chose the specific positioning of the feet – you could keep them flat with knees at 90 degrees or have them completely bent, digging your toes into the ground.
It’s crucial to avoid hanging onto the bench for help since you want the opposite, unloaded side of the body to participate in the effort as well.
Finally, start by doing 2-4 sets of 6-10 reps on each side and see how it goes!