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One-Sided Gains


Here are four exercises which will help you to reap the benefits of unilateral training.

Chest: One-Arm Dumbbell Press
You have to balance yourself, so the press becomes more challenging. It requires a lot of concentration and may be slower, depending on the weight you are using.

Back: Single-Arm Lat Pulldown
Grasp the handle with an underhand grip and bring it straight down in front of your face. The movement is effective because you get a great stretch on the lats at the top. It is better than a two-handed pulldown.

Shoulders: Single-Arm Machine Press
You are going over your head in what is usually an unstable movement, so you will lift significantly more weight with the added control the machine offers. Doing this exercise with one hand will give you a really good burn.

Legs: Smith-Machine Bulgarian Squat
With one foot on a flat bench behind you, squat on one leg. This technique gives a deep stretch to the glutes of the working leg and grows your legs in a way dual-leg training can’t.


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Chest Routine


Chest Muscles

Incline Dumbbell Press – 5 sets, 12 reps
Flat-Bench Dumbbell Flye – 4 sets, 10-12 reps
Flat-Bench Dumbbell Press – 4 sets, 10-15 reps
Chest Press Machine – 3 sets, 10-12 reps
Cable Crossover – 3-4 sets, 15 reps


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Chest Press Machine


Machine Press

1) Start off by adjusting the seat of the machine so that the handles are aligned with the lower portion of your chest and your back is rested upon the resting pad, as this will be your starting position.
2) Slowly press the handles until your hands are fully extended and you feel a stretch in your chest muscles, making sure not to lock your elbows.
3) Hold this position for a count then return to the starting position.
4) Repeat for reps.