One-Arm Lying Press

Lie on the floor or on an exercise mat. Bend your knees slightly. Use the help of a partner who should give you a neck. Grab the bar with one hand. At the beginning of the exercise, the arm is fully extended up, as for a bench press. Hold the bar with a neutral grip (palm facing inward towards the torso). The free hand is on the floor. On an inhale, lower the bar down until your elbow touches the floor. As you exhale, lift the bar, returning it to its original position. Complete the required number of repetitions. Change your hand and repeat the exercise. Variations: You can also do this exercise using dumbbells. In this case, there is a large isolation of the pectoral muscles. Attention: after completing the exercise, do not drop the barbell or dumbbell on the floor, as this can lead to injury to the wrist. Grab the weight with both hands and set it aside.