One arm bench press (using Smith Machine)
1. Lie on the bench with your back pressed firmly against the bench.
2. Grab the bar of the Smith machine firmly with one hand.
3. Release the lock and slowly lower the bar to your chest, keeping your elbow away and outward from your body.
4. As you lower the weight, be sure not to bounce it. Lightly touch the chest and push the weight back up in a controlled way without locking your elbow.
Muscles Targeted: This variation of the classic bench press primarily hits the chest, but also involves the triceps and the front deltoids.
One arm shoulder press (using Smith Machine)
1. Sit down on a bench and grab the bar of the Smith machine firmly with one hand.
2. Slowly lower the bar down to shoulder level. Keep your back straight/ firmly pressed against the bench throughout the exercise.
3. Press the bar upwards to an overhead position.
Muscles Targeted: This exercise works the front deltoids as well as the sides. Secondary muscle groups are the triceps and trapezius muscle.
Shoulder presses with cable
1. Grasp the two handles of the cable and sit down on a bench.
2. Press simultaneously upwards to an overhead position with your palms facing forward.
3. Slowly lower the weight down to shoulder level.
Keep your back straight/ firmly pressed against the bench throughout the exercise.
Muscles Targeted: This variation of the shoulder press directly hits the front deltoids as well as the sides. Secondary muscle groups are the triceps and trapezius muscle.
2. Press simultaneously upwards to an overhead position with your palms facing forward.
3. Slowly lower the weight down to shoulder level.
Keep your back straight/ firmly pressed against the bench throughout the exercise.
Muscles Targeted: This variation of the shoulder press directly hits the front deltoids as well as the sides. Secondary muscle groups are the triceps and trapezius muscle.