Uploaded December 2019 | Updated September 2026, 2 weeks ago
Single Arm Chest Press no anchor
Select the desired tension level band and double wrap it around your foot so it is secured. Then take either a small or a giant step forward but keep the back fairly straight, do not let yourself bend or lean too far forward or you will be pressing with your shoulders.
You can use a band with or without handles as you see here.
This movement offers a unique kind of gravitational pull from the ground which is great when you want to mix up range and planes of motion with chest work.
This is one of the rare chest exercises you can do single arm that would make it a good fit to biplex with single limb work in HGS or HGS 2.0. For instance you could biplex this with one arm rows or with one arm resistance band side lateral raises (or cable or DB side laterals), or with concentration curls or with single leg lunges, etc. etc
And once again in a busy gym or no gym at all – you have plenty of options!
CHECK OUT SOME OF MY MOST POPULAR WORKOUT PROGRAMS BELOW:
The Flexible Fitness Workout Program – scottabelfitness.com/flexfit
The Hardgainer Solution – scottabelfitness.com/hardgainer-solution-complete-course
The Busy Woman's Workout at Home Program/Course – http://busywoman.fitness/
5-Day MET Training – scottabelfitness.com/workouts/5-day-met-training
6-Day Hybrid – scottabelfitness.com/workouts/6-day-met-hybrid-training
Great Glutes – scottabelfitness.com/greatglutes
The Ultimate Figure Program – udemy.com/women-workout-and-training-ultimate-figure-to-lose-fat-tone
Whole Body Hypertrophy – scottabelfitness.com/workouts/whole-body-hypertrophy
Single Arm Chest Press no anchor
Select the desired tension level band and double wrap it around your foot so it is secured. Then take either a small or a giant step forward but keep the back fairly straight, do not let yourself bend or lean too far forward or you will be pressing with your shoulders.
You can use a band with or without handles as you see here.
This movement offers a unique kind of gravitational pull from the ground which is great when you want to mix up range and planes of motion with chest work.
This is one of the rare chest exercises you can do single arm that would make it a good fit to biplex with single limb work in HGS or HGS 2.0. For instance you could biplex this with one arm rows or with one arm resistance band side lateral raises (or cable or DB side laterals), or with concentration curls or with single leg lunges, etc. etc
And once again in a busy gym or no gym at all – you have plenty of options!
CHECK OUT SOME OF MY MOST POPULAR WORKOUT PROGRAMS BELOW:
The Flexible Fitness Workout Program – scottabelfitness.com/flexfit
The Hardgainer Solution – scottabelfitness.com/hardgainer-solution-complete-course
The Busy Woman's Workout at Home Program/Course – http://busywoman.fitness/
5-Day MET Training – scottabelfitness.com/workouts/5-day-met-training
6-Day Hybrid – scottabelfitness.com/workouts/6-day-met-hybrid-training
Great Glutes – scottabelfitness.com/greatglutes
The Ultimate Figure Program – udemy.com/women-workout-and-training-ultimate-figure-to-lose-fat-tone
Whole Body Hypertrophy – scottabelfitness.com/workouts/whole-body-hypertrophy
