Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
AdvancedIsolationDumbbell
Dumbbell One Arm Bench Fly
Pectorals · Chest
4
sets
8–12
reps
1m 15s
Rest time
~5
Calories / set
Instructions
- 1
Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh.
- 2
Lie back on the bench, keeping the dumbbell pressed against your thigh.
- 3
Using your free hand, help lift the dumbbell up to the starting position.
- 4
Hold the dumbbell directly above your shoulder with your arm extended and palm facing inward.
- 5
Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
- 6
Pause when your arm is parallel to the ground, then reverse the movement and bring the dumbbell back to the starting position.
- 7
Repeat for the desired number of repetitions, then switch arms and repeat.
Muscles worked
Primary
Pectorals
shoulders
Secondary
shoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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