Uploaded January 2026 | Updated September 2026, 1 week ago
DEEP STRETCH 1 ARM ISO LATERAL WIDE HAMMER PRESS 101
We do unilateral movements when it comes to back training all the time, but when’s the last time you did that for chest?!?
I learned this from @dante_trudel and have always found it very helpful for folks needing to bring their chest up.
BACKGROUND INFO:
Unilateral training is a great way to increase motor unit recruitment towards the end of your workout when fatigue is starting to set in.
Going 1 arm at a time will also allow you to get much better depth without exceeding the active range of your pecs that I’ve covered on here before (the front of your shoulder will roll forward/down which signifies tension is now starting to be placed on other structures rather than your pecs, most notably your biceps tendon and loading rotator cuff).
EXECUTION INFO:
You will be sitting SLIGHTLY off to the side so your working arm shoulder blade is barely off the seat back with your sternum remaining upright the entire time (don’t let it collapse, ESPECIALLY if you need pec growth).
Use a yoga block for both a shoulder and strength saver feature, taking a wide/thumbless grip.
Brace yourself with your opposite arm to increase stability (remember, increased stability allows for greater output potential……..greater output (i.e. intensity i.e. how close to failure you push) allows for greater gainZ with a Z!).
As someone who has always had a lagging chest, I found that visualizing my chest lengthening and shortening versus focusing on my hand movement allowed me to increase recruitment.
Yes, I could go heavier, but on this particular movement I start to lose the “feel” of my pecs moving the load so I have to go back to what my GOAL is - make a heavy weight feel as light as possible (i.e. powerlifting/strength) or make a light weight feel as heave as possible (i.e. bodybuilding/aesthetics)…..now you do you; but I always recommend you think about what you’re doing at the gym through that lens, making sure you’re training matches your goal.
Give these a shot and let me know what you think!
If you want to improve your training/results, I can help - see below:
This is for entertainment and education only; this is NOT direct medical advice.
Dr. Christopher (MARV) Marvin DC has been involved in health, wellness and fitness for over 18 years. He earned his Bachelor of Science in Exercise Science from Sonoma State University and his Doctor of Chiropractic from Palmer College West in San Jose, California as class valedictorian. Dr. Marv is the owner of Coastal Performance Chiropractic in Houston Bay Area. He also currently offers telemedicine video calls and nutrition coaching through the office for all TX residents. Dr. Marv recently launched The Educated Meathead that will be developed over the course of this year. Currently the website has his first online course, seminar recordings, CUSTOM workout programs, workout programs via subscription, and consults (he cannot legally diagnose non-TX residents with that option but still provide therapeutic exercise and nutrition/lifestyle recommendation).
SOCIALS
instagram.com/dr.marvin.saysdc
instagram.com/theeducatedmeathead_com
WEBSITE:
TheEducatedMeathead.com
CONSULTS (non-TX residents), WORKOUT PROGRAMS, SEMINAR RECORDINGS
coastalperformancechiro.com PERFORMANCE CHIROPRACTIC IN HOUSTON BAY AREA, TELEMEDICINE & NUTRITION COACHING FOR ANY TX RESIDENT
ONLINE COURSE - BODYBUILDING ANATOMY & MEATHEAD BIOMECHANICS 101christopher-s-site-c9c9.thinkific.com/products/courses/bodybuilding-anatomy-course
PROMO CODES/PRODUCTS I ENDORSE:
Fullscript (DISCOUNT supplements GUARANTEED by Manufacturer): us.fullscript.com/welcome/drmarvindc
Amazon Approved Products List - coastalperformancechiro.com/coastal-performance-chiro-approved-products
Compression Therapy System
rapidreboot.com - PROMO CODE: DRMARVINSAYS
Microlight Cold Laser Therapy - reach out to me directly to get a discounted rate/referral (you don't have to be a doc to buy one!)
Toe Pro
humanlocomotion.com/?hl=drmarvinsays - PROMO CODE: marvin-saysdc10
Gym Pin
gym-pin.com / - PROMO CODE: DrMarvinSaysDC
True Nutrition (PROTEIN & MORE!)
truenutrition.com / - PROMO CODE: DrMarvinSays
BFR hpluscuff.com - PROMO CODE: DrMarvinSays (can even use your HSA/FSA for this FDA approved device)
I offer:
DEEP STRETCH 1 ARM ISO LATERAL WIDE HAMMER PRESS 101
We do unilateral movements when it comes to back training all the time, but when’s the last time you did that for chest?!?
I learned this from @dante_trudel and have always found it very helpful for folks needing to bring their chest up.
BACKGROUND INFO:
Unilateral training is a great way to increase motor unit recruitment towards the end of your workout when fatigue is starting to set in.
Going 1 arm at a time will also allow you to get much better depth without exceeding the active range of your pecs that I’ve covered on here before (the front of your shoulder will roll forward/down which signifies tension is now starting to be placed on other structures rather than your pecs, most notably your biceps tendon and loading rotator cuff).
EXECUTION INFO:
You will be sitting SLIGHTLY off to the side so your working arm shoulder blade is barely off the seat back with your sternum remaining upright the entire time (don’t let it collapse, ESPECIALLY if you need pec growth).
Use a yoga block for both a shoulder and strength saver feature, taking a wide/thumbless grip.
Brace yourself with your opposite arm to increase stability (remember, increased stability allows for greater output potential……..greater output (i.e. intensity i.e. how close to failure you push) allows for greater gainZ with a Z!).
As someone who has always had a lagging chest, I found that visualizing my chest lengthening and shortening versus focusing on my hand movement allowed me to increase recruitment.
Yes, I could go heavier, but on this particular movement I start to lose the “feel” of my pecs moving the load so I have to go back to what my GOAL is - make a heavy weight feel as light as possible (i.e. powerlifting/strength) or make a light weight feel as heave as possible (i.e. bodybuilding/aesthetics)…..now you do you; but I always recommend you think about what you’re doing at the gym through that lens, making sure you’re training matches your goal.
Give these a shot and let me know what you think!
If you want to improve your training/results, I can help - see below:
This is for entertainment and education only; this is NOT direct medical advice.
Dr. Christopher (MARV) Marvin DC has been involved in health, wellness and fitness for over 18 years. He earned his Bachelor of Science in Exercise Science from Sonoma State University and his Doctor of Chiropractic from Palmer College West in San Jose, California as class valedictorian. Dr. Marv is the owner of Coastal Performance Chiropractic in Houston Bay Area. He also currently offers telemedicine video calls and nutrition coaching through the office for all TX residents. Dr. Marv recently launched The Educated Meathead that will be developed over the course of this year. Currently the website has his first online course, seminar recordings, CUSTOM workout programs, workout programs via subscription, and consults (he cannot legally diagnose non-TX residents with that option but still provide therapeutic exercise and nutrition/lifestyle recommendation).
SOCIALS
instagram.com/dr.marvin.saysdc
instagram.com/theeducatedmeathead_com
WEBSITE:
TheEducatedMeathead.com
CONSULTS (non-TX residents), WORKOUT PROGRAMS, SEMINAR RECORDINGS
coastalperformancechiro.com PERFORMANCE CHIROPRACTIC IN HOUSTON BAY AREA, TELEMEDICINE & NUTRITION COACHING FOR ANY TX RESIDENT
ONLINE COURSE - BODYBUILDING ANATOMY & MEATHEAD BIOMECHANICS 101christopher-s-site-c9c9.thinkific.com/products/courses/bodybuilding-anatomy-course
PROMO CODES/PRODUCTS I ENDORSE:
Fullscript (DISCOUNT supplements GUARANTEED by Manufacturer): us.fullscript.com/welcome/drmarvindc
Amazon Approved Products List - coastalperformancechiro.com/coastal-performance-chiro-approved-products
Compression Therapy System
rapidreboot.com - PROMO CODE: DRMARVINSAYS
Microlight Cold Laser Therapy - reach out to me directly to get a discounted rate/referral (you don't have to be a doc to buy one!)
Toe Pro
humanlocomotion.com/?hl=drmarvinsays - PROMO CODE: marvin-saysdc10
Gym Pin
gym-pin.com / - PROMO CODE: DrMarvinSaysDC
True Nutrition (PROTEIN & MORE!)
truenutrition.com / - PROMO CODE: DrMarvinSays
BFR hpluscuff.com - PROMO CODE: DrMarvinSays (can even use your HSA/FSA for this FDA approved device)
I offer:
